Do you always get to bed late?
Does it seem like you never get enough sleep?
That used to be a double yes for me. Come bedtime I either couldn’t pull away from dumb distractions like Netflix, Facebook, or I just couldn’t shut my mind up.
With a little persistence I eventually learned how to rock my bedtime routine.
If you’re in the some boat, you’re in luck, it influences so much. You just found a great way to enhance your day.
If you nail your bedtime routine, it’ll greatly enhance your quality of sleep, be easier for you to get up on time, and make bedtime fun! It’ll be one of the most relaxing times in your day, other than morning if you’ve already mastered that. Ironically it’s a precursor to a great morning routine. Not to mention you can toss in some other life enhancers into the routine like brushing and flossing each night or spending quality time with your spouse or kids.
Here’s my the recipe card I made for my bedtime routine:
Total 45 minutes:
- Brush and floss – Bedtime is a great cue to make sure I don’t forget to take care of my army of chompers.
- Glass of water – This serves two purposes, first it helps hydrate our bodies as we’re about to go 7-8 hours with no water. Second it’s easier to get out of bed in the morning because I desperately need to drain the lizard.
- Bedtime Clothes – This is more of a nervous system cue, but your body begins to associate a certain feeling with time to relax and SNOOZE. I go nekkid!
- Fan – Not only will the breeze from a box fan cool you down and feel good, the white noise will help put you to sleep.
- Read or Listen – If I read it’s not with a back-light because that screws with your circadian rhythm. Reading is the best choice but if I’m too tired for even that, I’ll listen to The Moth to keep my mind from racing.
And that’s the gist of it!
If you’ve never made a recipe card, learn how here! It’ll only take 8 minutes and it’s a ton of fun. Plus, it’ll really help the change stick by engaging several areas of your brain. How many times have you learned some killer life-changing info just to forget it within a few day?
…to learn and not to do is really not to learn. To know and not to do is really not to know. – Stephen Covey
By creating your routine with art and emotion you’ll connect with the deepest parts of yourself, the human parts. It’ll make this habit one you’ll never forget!
If you’d like more tips on how to optimize your bedroom to get better quality of sleep or wake-up on time check out this post:
And here are some other recipe cards to check out!