It used to happen more often than I’d like: being SO AWAKE at bedtime.
I would brush my teeth, put on my pjs, and hop into bed. We would turn out the light on the nightstand, say good night…and instantly, I’d be awake. Like, AWAKE.
Dozens of thoughts going through my mind.
Did I get that finished?
What do I have to do for tomorrow?
Did I text her back?
I’d toss and turn a few times, and unfortunately usually end up rolling out of bed, grabbing my phone or the remote, and staying awake for another 1-2 hours.
It’s not a healthy system, and I know it.
Not only am I prolonging my bedtime, but I don’t usually get a restful night’s sleep no matter how many hours I get.
That’s why I’ve been incorporating specific rituals into my nightly routine so that I can relax and be ready for bedtime. It’s a great women’s bedtime routine that can help anyone to get better sleep!
There are certain things that really help mentally slow me down and get prepared to rest. Looking for some help in this area?
Here is a women’s bedtime routine for better sleep – tonight!
Before you start, you might want to check out my tips for practices you can follow in the daytime to get better sleep at night.
1. Power off your TV and devices.
Studies show that the light from screens causes stress, revs up your mind, and doesn’t promote a good night’s sleep. We have gone so far as to outlaw our cell phones from our room, and letting them charge in another.
I’ve even snagged a pair of blue light glasses to help with this, and I’ve noticed an improvement! I try to use them all day, or at least a few hours before bed.
Try to power down (literally) at least half an hour before bed, if possible. Having your phone charge away from your bed (across the room or out of it) helps to keep it out of sight and out of mind.
2. Have a cup of tea.
A warm, calming cup of tea soothes me, and helps to slow me down. I like to pick an herbal tea that’s naturally decaf but not short on flavor.
My current go-to is this lavender honey tea though. I don’t know what it is. (The lavender? The honey?) But it always makes me feel sleeping and ready to conk out.
(This is my favorite mug. It’s one from Starbucks, from years ago, but here’s a very similar one that’s the same giant size. Which is important. To me.)
3. Brush teeth and wash face.
Obviously these are necessary for hygiene. But I think they also flip a switch in my mind of washing away the day and getting ready to turn in. This is my current go-to, clean ingredient, multipurpose facial cleanser.
If you haven’t changed into comfy pajamas for the night, now’s the time to do that, too.
4. Journal.
Getting out my thoughts after a long day, and even making notes for tomorrow, helps me to shut down my brain for the night.
It’s good closure for me, so that I can start the next day fresh. (Here’s one by one of my favorite brands; or if you do better with some guidance, The Gratitude Journal seems like such a great option!)
I also have a free self-care assessment worksheet you can use daily to get out your stressors and consider things to be thankful for before you sleep.
5. Read.
While I’m sipping my tea, I like to read a chapter or two of a book. I have to be careful, because a good story can really suck me in.
For bedtime, it usually has to be a non-fiction book that’s interesting, but doesn’t leave me hanging chapter to chapter, so I can still put it down. (Some of my favorite non-fiction titles of the moment? The Life-Changing Magic of Tidying Up, Uninvited, and Not Just a Pretty Face.)
It helps to dim the lights some, if you can. I like to switch to a bedside lamp at this point. Again – it’s about getting mentally prepared to sleep.
6. Say goodnight.
I make sure I say goodnight to my husband, and tell him I love him before we go to sleep. That way no matter what, even if we’ve had a fight or are stressed out, we know we love each other. It was advice we got when we were engaged, and we’ve kept it ever since.
We also like to pray together before we sleep. It helps us feel closer and be close to God as well.
7. Pace your breathing.
I found this amazing article about setting a breathing pace for yourself that helps you get to sleep in 1 minute! While it doesn’t work quite that fast for me, it often puts me to sleep within ten minutes or so.
It works like this: breathe in to a count of 4, hold your breath to a count of 7, then breathe out to a count of 8. I don’t know why – but it absolutely works.
How about you?
What are the best tips you can give for a women’s bedtime routine for better sleep?
Again – check out the daily practices for better sleep that help you fall asleep faster and wake up feeling rested!
Good advice! Society seems to be sleep deprived, as a whole…making it seem like that’s the norm. Good for you for promoting better sleep as the ideal to strive for!
Ugh, I totally agree. Isn’t it awful? It’s like something we’re trying to achieve. While sometimes you have to burn the midnight oil (like right now for me, ironically), it definitely shouldn’t be all the time!
All good ideas for the nighttime routine to fall asleep more peacefully! I definitely practice your last tip, which involves deep breathing… I usually picture myself on a beach on the east coast, like Nantucket, and I’m the only one there relaxing! :o)
♥
Amber
All the Cute
Latest Post: Lattes & Lipstick…
Visualization is SO helpful, thanks for adding that! I of course have to think of the beach too, because I can’t think of a single place more relaxing than by the ocean. I’ll have to try that next time I’m working on the deep breathing.
Great advice here. I do the tea before bed, not herbal, I use black decaf but still soothing. I like the journal-ling idea, might have to try that one! I frequently go to bed, remember something I should have done while trying to doze off and then get up and do it. This might help stop that whole cycle.
Mmm, might have to try some black decaf! I think journaling actually helps to stop that cycle of “what did or didn’t I do today?” I feel a little more resolved going to bed if I’ve written some things down!
This is such good advice! I really need to be better at taking ME time before bed and not being on my phone! I used to journal and I need to get back into it! Thanks for the great reminder!
Honestly the me time for me only really happens before bed, so I need to do a better job at preserving it! I’m new to journaling consistently, but I think it’s been helping a lot. It’s a lot of really mental things that set the tone for bedtime for me!
I have trouble falling asleep often, but not as much as I used to in recent years. I have my little routine at night that tells my brain it is time to shut down. But, when I have trouble I turn to teas. They work.
Routines help so much! Tea does as well. I think it’s time for me to brew some chamomile right about now 🙂
I’ve really discovered that having a night time routine is crucial in order to have a good night of sleep. I’ve been making a point to put away the cell phone at least a half hour prior to my “bedtime” and take that time to read. It’s definitely helped!
Shannon
Clothes & Quotes
It totally is! Who knew, right? Going to sleep seems like it should be simple. I like that you set a time limit for using your phone prior to bedtime! I think that’s my next step.
I couldn’t agree more with the cell phones not being allowed in the bedroom! I was finding myself checking it in the middle of the night… darn phantom texts! It was so not healthy. Great Post!!
Seriously!! I can’t stay away from it – which is why my husband made the rule 🙂 But I am surprised at how good for my brain and even encouraging it can be to step away for a bit!
This was great – I have a hard time sleeping sometimes but it’s usually because of a small late night snack 😉 I’m a huge fan of turning off electronics before bed and I love that you don’t keep your phones in your bedroom! I’m still trying to convince my husband of that one ….
Late night snacks keep me up for sure! It was definitely my husband’s idea – I was more of an advocate for keeping our phones in the room, but I realized that it doesn’t hurt to be separated for a while 🙂
Greta advice. Especially powering down!
Thank you!
Great tips! I love to read before bed. It’s just so much cozier and relaxing than watching an episode.
It IS more relaxing, surprisingly! I love a good movie or TV show, but reading helps to quiet my mind 🙂
Sleep hygiene and a nighttime routine are so important! I’m learning more and more as I get older that a good night’s sleep is necessary to keep me healthy and happy. Thank you so much for sharing!
So true! I used to mostly live off of a few hours of sleep; now my body can’t handle it either. What a difference a good night’s sleep makes!
I always struggle with technology before bed! I’m usually found on my phone or laptop until its time to go to bed. Then once in bed I have the TV! I really need to work on that! haha
I do the same thing, except we don’t have a TV in our room (fortunately, or I’d fall asleep to it). It is so hard to put away the work. That’s why I think it’s helpful for me to have a routine, and also to do things that help my brain prepare to rest – like washing my face and saying good night to my husband.
I am a Tea fanatic, I also love to do relaxation techniques specific to induce sleep. Melatonin is the bomb as well
Oh my goodness, melatonin!! How could I forget that?? It’s been a while since I’ve taken it, but it did wonders. I need to get back on that.
I have the worst habit of checking my smartphone right before bed. It’s so hard to turn it off…
–Melissa
http://www.melissamchee.com
It is SO hard! I saw a meme about that: how someone says it’s bedtime – right after I check Facebook, Instagram, Pinterest – and then it’s 2 hours later! That is so me right there!
I HAVE to remember to POWER DOWN!!!!
Do it!! It makes such a big difference. Of course, here I am, at 11pm, working on my blog, but I try to make it happen as much as possible 🙂
Turning off electronic devices has been a lifesaver. “Do Not Disturb” is the greatest invention. I don’t turn my phone off completely (in case of emergency). I will definitely like to try some of the other suggestions you’ve included.
YESSS to “Do Not Disturb”! It’s saved me from lots of needless hassle in the middle of the night. I’ve been thinking about the emergency element too – our phones are a little far if something happens!
Focusing on breathing is one of the best methods I’ve ever used when trying to fall asleep! I need to be guided, otherwise I get distracted. If you’ve never used the Calm app, I’d suggest it! It’s full of guided meditations that help you pace your breathing.
Such a great suggestion, thanks for sharing, Emily! I could not believe the difference it made, even in just one night.
We haven’t made the no electronics rule in our room yet, but it sounds like it would help a lot. I am very much like you and I can use all the help I can get when it comes to getting to sleep.
It is a difficult rule. Sometimes I think it might not be the best idea, if there’s an emergency or something, but it just helps to have it away and not easily accessible!
reading with a cup of tea is something that i would like to add to my nightly routine. first i just need to break the habit of being on my phone before sleep
It is so hard, isn’t it?? I feel like I’m going to miss something major! I’ve learned, though, that it always keeps until the morning, and sometimes it’s even better when I wait. Like going into Instagram in the morning and seeing a whole bunch of likes! 🙂
These are some great ways to relax. I have a hard time falling asleep and hate waking up feeling unrested!
Same here! I can be such a night owl, but I regret it in the morning.
A cup of tea and some lavender and cedarwood essential oil always works for me!
Oh my goodness, I felt relaxed just reading that sentence. I need to break out my lavender!!
I love your tips! I’ve turned into a total insomniac lately so any tips on sleeping please send my way!
Aw lots of luck! I’ve been having a hard time getting to sleep lately too. When I find a miracle, I’ll let you know 😉
Great tips…. and the struggle is real – once I reached menopause…. unfortunately I rely on sleeping pills way too much. I love the idea of teas and I just bought chamomile tea and want to try it! Also, deep breathing has helped me and your suggestion of “powering down” from all the devices is a big one – thanks!
Chamomile is so nice and calming! And breathing has helped me a lot – I was surprised how much of a difference it made.
Awesome tips, Jenn. I’ve had insomnia since I was pregnant with my second daughter (2013) and getting a good night’s sleep is dang near impossible. I recently bought a diffuser and drop in some organic lavender and it has made a difference. So has fighting the urge to check IG or facebook during bouts of insomnia- only keeps me up longer. Cheers and glad to connect!
Oh no, I’m so sorry to hear that! I’ve heard such great things about lavender, and I actually have some, but need to figure out the best way to use it. And totally agree, checking my phone keeps me up for at least an hour. I can’t seem to put it back down!
Powering off the devices is my biggest struggle. I frequently get into bed for the night and decide to check my email…and then Facebook…and then Instagram..and then back to Facebook! Before I know it, an hour has gone by that I could’ve been sleeping! 🙂
I am the SAME WAY! It’s so hard for me to step back and let things go for the night!
Such a great list. I feel like I know all these things, but it really is about practicing them. I really need to start the reading and no phone before bed again.
Thank you! It is for me too. I haven’t been doing a great job of sticking to it 😉
A cup of tea has become a huge part of my bedtime routine.
Agreed! Such a nice way to unwind 🙂