Develop a Sleep Routine

Do you have a bedtime routine? Or do you flop into bed and hope you drift right off to sleep?  Either way, it is important to develop a routine, certain rituals that help you transition from your crazy day to a restful night.  A bedtime routine is just as important as having a morning routine.  Getting a good nights sleep is pertinent for your mental and physical stamina.

Why do you need a routine?  A routine assists with:

  • Regularity– Be consistent with your schedule 7 days a week (yes, that means follow the same routine on the weekends)
  • Continuity-Our bodies need continuous, uninterrupted sleep
  • Quantity-Getting 7-9 hours of sleep each night is a priority and a necessity to living a healthy, fitness life 
  • Quality-sleeping in a cool, dark place helps improve the quality of your sleep

Sample Routine

What time is your bedtime?   Let’s say it is 10pm.  Let’s work through what a good bedtime routine looks like.  This is an example. You create one that works for you.

Bedtime at 10pm

  • Set alarm for 9pm and stop what you are doing and begin the transition process
  • Put your electronics down, give your brain time to relax
  • Avoid caffeine, alcohol and sleeping pills
  • Finish any last minute preparation for the next day.  (This is not the time to prep for the next day.  This is not the time to begin making lunches, or doing that last load of laundry.  This is the time to wrap up and finalize)
  • Toss your workout clothes for the next morning on the floor so they are one of the first things you see
  • Do your evening bathroom rituals of brushing your teeth, removing your makeup, washing your face, etc.
  • Lay in bed, rest and relax
  • Read a book for enjoyment
  • Turn off your light a little before 10 pm, so your mind can relax and get ready to fall asleep

Major Benefits

3 major benefits for a good nights sleep are:

  • It improves your memory and makes you more alert
  • It helps your muscles heal and reduces inflammation
  • It helps to reduce stress

Leave a Reply