From the Guidelines
A consistent bedtime routine for adults should begin 30-60 minutes before the desired sleep time, incorporating relaxing activities and sleep hygiene practices to improve sleep quality and duration, as recommended by the American College of Physicians guideline on management of chronic insomnia disorder in adults 1. To establish an effective bedtime routine, start by setting a regular sleep schedule, going to bed and waking up at the same time daily, even on weekends.
- About an hour before bed, dim the lights and avoid blue light from screens, or use blue light filters if necessary.
- Engage in relaxing activities like reading a physical book, taking a warm bath or shower, practicing gentle stretching, meditation, or deep breathing exercises.
- Avoid caffeine after mid-afternoon, limit alcohol before bed, and have your last meal 2-3 hours before sleeping.
- Keep the bedroom cool (65-68°F), dark, and quiet, using earplugs or white noise if needed. The American College of Physicians recommends cognitive behavioral therapy for insomnia (CBT-I) as the initial treatment for chronic insomnia disorder, which can be performed in primary care and has been shown to improve global outcomes, including increased remission and treatment response, and reduced Insomnia Severity Index and Pittsburgh Sleep Quality Index scores 1. Additionally, the American Thoracic Society statement on the importance of healthy sleep highlights the critical role of good-quality sleep in overall health and quality of life, and recommends that adults aim for 7-9 hours of sleep per night 1. It is also important to note that sleep disorders are common and can have significant morbidity, but are treatable, and that many individuals with sleep disorders remain undiagnosed and untreated 1. If you struggle with persistent insomnia, short-term use of melatonin (0.5-5mg taken 30 minutes before bed) may help reset your sleep cycle, as suggested by the management of chronic insomnia disorder in adults guideline 1. These practices work by signaling to your body that it's time to wind down, allowing natural melatonin production to increase while reducing cortisol and other alertness hormones, and reinforcing your body's circadian rhythm, making it easier to fall asleep and wake up naturally.
From the Research
Effective Bedtime Routine for Adults
To establish an effective bedtime routine for adults, several factors should be considered, including sleep schedule regularity, sleep duration, and sleep quality.
- Maintaining a consistent sleep schedule is crucial, as variability in bed and rise times can lead to negative health consequences 2.
- The American Academy of Sleep Medicine and Sleep Research Society recommend that adults sleep at least 7 hours a night 3, 4.
- In addition to receiving enough sleep, healthy sleep habits also include maintaining a consistent sleep schedule and prioritizing sleep quality 5.
- Signs of good sleep quality include taking less time to fall asleep and not waking up often or for long periods 6.
Key Components of a Bedtime Routine
- Establishing a regular sleep schedule and sticking to it, even on weekends 2.
- Creating a relaxing bedtime routine to signal the body that it's time to sleep, such as reading a book or taking a warm bath 5.
- Avoiding stimulating activities and electronics before bedtime to improve sleep quality 5.
- Prioritizing sleep duration and aiming for at least 7 hours of sleep per night 3, 4, 6.