Your New 30 Minute Nighttime Routine (2024)

FAQs

What should you do 30 minutes before bed? ›

A daily bedtime routine is a series of activities you do in the half hour to an hour before bedtime. A bedtime routine can help create habits that tell your brain it is time to get ready for bed. Your nighttime routine could include turning off screens, meditating, reading a book, or adjusting your bedroom environment.

Practice self-care by establishing a pre-sleep ritual

Signal to your body that it's time to slow down by following a series of calming activities, like listening to gentle music, taking a warm bath, or drinking a cup of herbal tea.

3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you'll need to hit snooze in the AM.

School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.

The Best Time to Sleep Is Between 8 p.m. and Midnight

To align our sleep schedules with our body's natural cycles (our circadian rhythms), adults should go to bed when it's dark out, after 8 p.m. We also get deeper, more restorative sleep when our sleep time begins before midnight.

Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Praying at night can help us in so many ways. It can comfort us after a long day. It can give us peace as we draw closer to sleep. It can help us begin the next day feeling closer to God.

What are the 5 B's of bedtime routine? ›

The 5 Bs of bedtime: 5 easy to follow steps for parents - to create some calm at home and encourage the good bedtime routine habits - bath, bottle, brush, book, and bed.

We try to stick to a bedtime ritual by remembering the "4 B's": Kids under 2 years: Bath, Breast, Book, then Bed. Kids 2 to 6 years: Bath, Brush (Teeth and Hair), Book, then Bed.

In fact, the review found, it may improve your sleep quality as long as you stop high-intensity workouts at least 1 hour before bed. And a small 2020 study had similar results. Researchers found that a 30-minute, moderate-intensity workout did not affect sleep quality when performed at least 90 minutes before bed.

Aiming for 20–30 minutes of reading before bed is ideal, long enough to relax your mind but not so long that it cuts into your sleeping time. However, this can vary based on individual preferences. If you find yourself getting sleepy earlier, or if you need a little more time to wind down, then adjust accordingly.

Engage in Relaxing Activities

Generally, experts agree that relaxation-promoting habits like a calming, warming bath before bed can help you sleep better. Khan says that relaxing pre-sleep activities can include listening to calm music, taking a hot shower or bath, and drinking warm liquids such as non-caffeinated tea.