Struggling to Sleep? Try a Simple Bedtime Routine

Nov 20, 2021
2 min read

Updated: Mar 13

We’ve all been there—lying in bed waiting for sleep to come, while the mind keeps running through to-do lists, worries, and unfinished thoughts.

Many people notice through yoga or meditation practice just how active the mind can be at the end of the day. Learning how to slow down—both mentally and physically—can make a big difference when it comes to sleep.

Why Sleep Can Be Hard to Find

Throughout the day, in one way or another, we’re almost always “on.”

Work, responsibilities, conversations, screens, and constant stimulation keep our minds active. When bedtime arrives, the body and mind often haven’t had a chance to fully slow down.

Many common habits can unintentionally keep us in this “on” state:

drinking caffeine late in the day
eating close to bedtime
watching TV or scrolling on our phones
trying to fall asleep immediately after a busy day

When this happens, the body never fully shifts into a restful mode.

The Power of a Bedtime Routine

One of the simplest ways to support better sleep is by creating a consistent bedtime routine.

When you were younger, your parents probably helped you establish one—brushing your teeth, taking a bath, reading a story before bed. These small habits signaled to your body that it was time to wind down.

As adults, the stresses of life are different, but the idea still works.

A bedtime routine helps the body gradually transition from activity to rest. When you repeat the same calming habits each night, your body begins to recognize that sleep is approaching.

Start Small

Look over the bedtime routine ideas below and choose one habit you can realistically commit to for the next week.

Once that habit feels natural, consider adding another.

The goal isn’t to follow every suggestion perfectly. Instead, it’s to build a routine that gently supports your sleep and helps your body unwind.

Be Patient With Yourself

Trying something new can feel strange at first. Give yourself time to adjust.

Even small changes can make a difference.

So ask yourself: What’s one small thing you can do tonight that might help you sleep better?