Bedtime Routines that Combat Stress

One of the biggest reasons people experience stress at bedtime is failure to plan for a restful night’s sleep. Like most things, failure to plan is a plan to fail. It seems simple enough, get in bed, turn off the lights, close our eyes, and fall asleep. If only it was that simple. The key to getting to sleep is prepare for sleep ahead of time.

Having a bedtime routine can help combat stress and prep our minds and bodies for rest. The hour before you go to sleep is as important as the moment your head hits the pillow. Here’s why:

The activities you engage in leading up to bed affect your sleep

What you do prior to going to bed can make or break your ability to fall asleep. Engaging in screen time, drinking caffeine, watching emotionally intense content, discussing sensitive topics, and other activities can trigger you to be more active when you should be winding down.

Prior to bed it’s best to do activities that promote and trigger your natural sleep rhythm. Drinking decaffeinated hot tea, taking a hot bath or shower, reading. Listening to meditative content, wearing comfortable clothing, and prepping for bed all promote restful sleep.

Your circadian rhythm affects your sleep cycle

Our bodies are designed with an internal sleep cycle. The circadian rhythm is a natural biological process in our bodies that helps us discern night from day. We have an innate wind down window where our bodies shift towards sleepiness and ready themselves to go to bed. Disrupting this cycle with staying up late or overstimulation can cause significant stress and make it much harder to fall asleep and wake refreshed.

You can help keep your rhythm in sync by setting a routine bedtime and sticking to it. Sleep training your body to sleep and wake at specific times can help manage and override stressful thoughts at bedtime because your body will be used to going to sleep on a schedule. Once your body is accustomed to falling asleep and waking at specific times you likely won’t need an alarm clock nor have trouble falling asleep…even when you are stress.  

Try setting a bedtime alarm to notify you that you need to wind down for bed already. My Fitbit Versa is set to 10:00 p.m. everyday. Once the alarm goes off, I know that I need to stop whatever I’m doing and start doing my bedtime routine.

Create a routine that works for you

For me, that would mean taking a shower and doing my skincare routine. This routine signals that the day is over and it’s time for some quality shut-eye. And before I call it a day, I say a little prayer of gratitude to The One who blesses and guides me every day because He promised that “when you lie down, you will not be afraid; Yes, you will lie down and your sleep will be sweet.” (Proverbs 3:24)

Creating a bedtime routine that works for you will help you consistently get ready for bed and fall asleep with very little effort. Everyone is different, what one person needs to wind down may look different than someone else. Develop bedtime habits that help calm, relax, and destress prior to bed and you’ll experience an easier time falling asleep and have more restful nights.

Try to apply these tips consistently until it becomes a habit and sleeping is easy for you even under stress. Let me know if it works for you. I’d be happy to hear your feedback.

Until next time, I wish you all a good and restful sleep.