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© 2019. All Rights Reserved. Disclaimer: The content of this website is based on research conducted by Karen Quinlan, unless otherwise noted. The information is presented for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure such conditions. The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified healthcare professional. Therefore, this information is not intended as medical advice, but rather a sharing of knowledge and information based on research and experience. Karen encourages you to make your own health care decisions based on your judgement and research in partnership with a qualified healthcare professional. These statements have not been evaluated by the Food and Drug Administration. The information on this website is not intended to diagnose, treat, cure or prevent any disease. 

Relaxing Bedtime Routines to Help you Sleep Well.





Do you have trouble falling asleep each night no matter how tired you are? If

so, you need to enact a relaxing bedtime routine to help get your body and

mind in the right mood for sleep. Repeating these actions nightly can help

signal to your body that it’s time to go to bed, which might be all you need to

actually get a restful night’s sleep.

Here’s how to get into a relaxing bedtime routine for yourself.


1. Power down

Smartphones and electronic devices have made our lives easier in many

ways, but at night, that blue screen stimulates our brains, keeping us awake.

Try to avoid looking at your devices for about one hour before you go to bed

to calm your mind. You might think you’re getting ahead for tomorrow by

reading those emails, but the reality is you’re just adding more for

your brain to worry and mull over. Forget about it until morning.


2. Meditate and unwind

If your brain just doesn't stop it, try meditating or performing relaxation

exercises. Even yoga poses that prime you for sleep are a good idea. By

doing these, you get your body to relax and de-stress, which is good for sleep.


3. Read a real book

Sit in your favorite nook and read a book for pleasure. Make it nothing to do

with work or school and devote yourself to reading for a good 20 to 30

minutes nightly. Your brain will relax and go to another place, allowing you

to feel more primed for sleeping.


4. Relax with music

You might love music, but it really is good for your soul. Just choose

something relaxing instead of upbeat, and you’ll find it helps you get the

shut-eye you need.


5. Write that down

If you have a habit of laying down in bed while your brain nags at you about

upcoming projects or things you shouldn’t forget at the supermarket, then

before you wind down, write it down. By taking it out of your brain and

putting it on paper, you free your mind from having to remember it. And by

doing that, it will actually stop pestering you to remember. Ah, relief!


6. Check the thermostat

Research has shown that if your bedroom is too hot, it can keep you from

sleeping. Lower temperatures signal to your body that it’s time to sleep. By

keeping your room at a cooler comfortable temperature, you’ll sleep more soundly

and without waking often.


7. Get up if you can’t sleep

Still can’t sleep and find yourself wide-eyed and awake? Get up and go into

another room. Keep the lights dim and do something relaxing like reading or

listening to calming music. Give it 15 minutes and then try to lay down again.

Don’t forget that during the day, take care of yourself by getting exercise and

eating right. These things will help your body feel good and can help you get

the sleep you need when it’s time to go to bed.

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