Casper's Five Effective Bedtime Routines for Adults

Creating healthy sleep habits for maximum rest


Creating a bedtime routine for adults is one of the smartest things that you can do for yourself, and the major benefit of having a bedtime routine is that it's catered to you. Keep reading for inspiration to create an effective routine of your own.

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Set an Alarm to Signal Preparing for Bed

Be consistent with your bedtime by setting an alarm or notification on your phone. This will help signal that it’s time to unplug and start your routine.

Eat Light and Healthy Before Bed

Ditch the late meals and alcohol before bed to avoid unhealthy sleep patterns and weight gain. That nightcap or bowl of ice cream could be making things worse. Alcohol acts as a depressant and lowers your melatonin levels once the effects of that glass of wine wears off.

Create a Pre-Bedtime Playlist

Making a bedtime playlist can help you start letting go of mental attachments. Listening to music, particularly classical music, has been found to help with sleep, but don't feel obligated to listen to a specific genre.

Turn off Electronic Devices Before Bed

Screens from TVs, smartphones and laptops emit blue light that stimulates the body’s internal clock (circadian rhythm), keeping you buzzing long after it's time to hibernate for the night. When it comes to getting a full night’s rest, there’s a fine line to walk between sleep and technology. Wait until morning to binge-watch Netflix or check your Instagram. They're not going anywhere.

Reduce Anxiety with a To-Do List

Creating a to-do list prevents the mind from worrying about tomorrow's tasks. Bedtime writing is a mental dump of information that organizes future responsibilities and allows you to release anxiety. When you wake up in the morning, you’ll have an itinerary ready to start the day.

Your bedtime routine should be between 30 to 60 minutes. This will give you enough time to unwind without feeling rushed. The goal is to build consistency, which will train your body for sleep and encourage productivity the next day. Once you’ve relaxed and are ready for bed, climb onto your comfy mattress with your favorite pillow and doze off into dreamland.

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