Quiet the Noise: A Simple Bedtime Routine for Better Sleep

Ever notice how the moment you lie down and are genuinely tired, your brain suddenly decides it’s time to replay embarrassing memories, worry about tomorrow, and overthink everything? You’re not alone. 

Nighttime often becomes the loudest moment for our minds. The distractions and activities that engage us during the day are no longer present at night, often prompting our brains to search for another stimulus. Many people struggle with turning down this nighttime noise which negatively affects their overall sleeping patterns. To counter this, creating a calming bedtime routine can help tell your brain that the day is over and it’s time to rest. Through reinforcement and consistent practice, a calming routine can help improve sleep quality, decrease feelings of anxiety, and help you wake up feeling well rested and emotionally balanced.

A bedtime routine can look different for different people, but here are some tips on how to get started with building one:

Start winding down/preparing for bed earlier.
Your brain can’t switch instantly from busy to calm. Begin winding down at least an hour before bed by dimming lights, putting away the day’s work, and changing into comfortable clothes.

Set a digital and social media cut off.
Late-night scrolling and screen time keep your brain stimulated. Try putting your phone away and turning off the TV at least 30-45 minutes before bed. Instead of scrolling, you can read a book, listen to calming music, or stretch.

Journal your thoughts.
If your mind races and thoughts feel overwhelming at night, take some time to write down worries, ideas, or simply how you feel. Getting thoughts out of your head and onto paper helps your brain let them go.

Add a calming ritual.
Choose something you like and can do every night - drinking herbal tea, taking a warm shower, or meditating. Consistency helps your body associate that activity with sleep.

Don’t pressure yourself to fall asleep.
Trying too hard to fall asleep can make it harder. Focus on resting your body instead. Sleep often comes naturally once the pressure fades.

A bedtime routine doesn’t need to be complicated. The simplest few habits can help your mind settle down and create a peaceful end to your day. 

So ask yourself, “What helps me feel calm and peaceful when my thoughts and worries keep me awake at night?”