Sleeping well isn’t just about logging enough hours at night. It’s also about how relaxed your body and mind feel before bedtime, too. For many adults, racing thoughts and stress keep you up at night. Instead of drifting off, you lie awake staring at the ceiling. Maybe you’ll think about tomorrow’s tasks, what’s on your to-do list, or a stressful moment from earlier in the day. Before you know it, bedtime feels tense—which makes waking up feeling refreshed nearly impossible.
Enter the relaxing bedtime routine. A bedtime routine involves a series of calming tasks you repeat each night. Just like how kids unwind from the day with a bedtime story, adults need patterns too. A relaxing bedtime routine signals your body and brain that it’s time for rest. When bedtime becomes familiar, falling asleep feels easier. And staying asleep can feel even simpler.
17 Relaxing Bedtime Routines for Adults
1. Set a Regular Sleep Schedule
Head to bed and wake up at the same time each day—even on weekends. Having a set sleep schedule conditions your body to fall asleep naturally. You’ll strengthen your internal clock and wake up energized.
Learn More: 10 Guidelines for Creating Better Sleeping Habits
2. Lower Your Lights One Hour Before Bed
Bright lights trick your brain into thinking it’s still daytime. Dim your lights as bedtime approaches. Turn on softer lights, warm bulbs, or light candles in safe areas. Lowering lighting cues your body to release melatonin (aka the sleep hormone).
3. Turn Off Screens and Blue Light
Cell phones, TVs, computers, and more emit blue light. This stops the production of melatonin and keeps you awake, as explained in this Harvard Health article on blue light and melatonin. Try to turn off screens 30–60 minutes before bed. If you need to use your phone, turn on night mode/blue light filter. Or skip screen time and try quiet activities like reading or stretching.
Learn More: 5 Daily Habits for a Healthy Mindset
4. Take a Warm Bath or Shower
Warm water soothes tense muscles and nerves. When you take a bath or shower, your body temperature rises slightly. As your temperature goes down afterward, your body recognizes that it’s time for sleep.
5. Drink Something Warm (Without Caffeine)
Warm caffeine-free drinks calm your body and relax your mind. Try herbal tea, warm milk, or nighttime herbal blends. Avoid sugary drinks or anything with energy ingredients.
6. Do Deep Breathing
Deep breathing reduces heart rate and settles racing thoughts. Try inhaling slowly through your nose. Hold your breath for 3–4 seconds, then slowly release. Take 2–3 minutes before bed to put your body into relaxation mode.
Learn More: 5 Daily Habits for a Healthy Mindset
7. Read Something (That’s NOT on Your Phone)
Reading a relaxing book can take your mind off stressful thoughts. Pick a book that’s calming—not full of stress or excitement. Also, read from a physical copy (and under dim lighting). Read one chapter before bed to slow your mind. After a while, your eyes will get tired.
8. Stretch Your Body
Stretching releases tension in your muscles and joints. Do some light movements like neck rolls, shoulder rolls, yoga poses, or more. Stretching before bed can help transition your body from stress to rest.
9. Journal Your Thoughts
Journaling can help you unload the thoughts inside your head. Write down what happened during your day, how you’re feeling, or what you’re grateful for. Keeping a journal can help you feel mentally finished with the day—and ready for bed. Studies like this one from the University of Texas confirm journaling reduces stress and improves sleep quality.
10. Listen to Relaxing Music or Nature Sounds
Relaxing music or sounds can calm your brain. Try listening to music playlists made for sleep or try white noise. Ocean waves and other natural sounds can block outside distractions. Help your room feel quiet and serene.
11. Light Calming Scents or Use Aromatherapy
Try scents like lavender, chamomile, or sandalwood to relax your body. Use essential oils, candles, or sprays. Certain smells can decrease cortisol levels and prepare your brain for sleep. Research shows lavender helps participants fall asleep faster and wake up less during the night.
12. Avoid Large Meals and Caffeine Before Bed
Lying in bed full from dinner isn’t pleasant. Try to finish eating at least two hours before bed. Avoid caffeine from coffee, soda, or energy drinks, too. Caffeine can stay in your system for hours and keep you awake at night, as noted in this CDC guidance on caffeine and how long it can last in your system.
13. Put Your Phone Away
Social media notifications or emails can disrupt your sleep at night. Mute your phone or turn it on “do not disturb” mode before bed. Doing this will help you sleep peacefully without outside noise interruptions.
14. Declutter Your Sleep Space
Make your room a calm, cool, and clean environment. Invest in comfy blankets and pillows. Lower your lights and block any outside noise or light. Your bedroom shouldn’t feel stressful or filled with work.
15. Practice Meditation or Still Thoughts
Meditation involves sitting quietly and observing your thoughts. Don’t judge yourself during meditation. You can sit comfortably, focus on your breath, or notice your body sensations. Research shows meditation can help improve sleep. Check out this meditation guide for beginners from the American Psychological Association.
16. Try Visualization
If your thoughts are everywhere, try visualizing a calm place or space. Visualize what it sounds and feels like to be somewhere peaceful. Maybe that’s a beach, forest, or mountaintop. Visualization can help your brain focus and let go of stress.
17. Be Consistent Nightly
The more you repeat the same bedtime routine, the better your brain recognizes when it’s time to sleep. Soon your body trusts this schedule and feels familiar with bedtime. You’ll fall asleep quicker and experience deeper sleep.
Closing Thoughts
Your bedtime routine doesn’t have to be complicated. But it should help you relax before bed. The more you care for your mind and body at night, the better they learn to rest. Sleep allows your body to recover and recharge for the next day. You deserve to wake up feeling restored and mentally clear.
Start with one or two bedtime routines that fit your schedule. Keep it simple. Keep it relaxing. The more you repeat this nightly, the easier your body will let go when bedtime approaches. Sleep is something your body needs to function. Give yourself the grace each night to slow down, unwind, and rest your mind.
Frequently Asked Questions
How long should a bedtime routine be?
Your bedtime routine doesn’t have to be complicated. Start with one or two bedtime routines that fit your schedule. Keep it simple. Keep it relaxing.
What if I can’t stop racing thoughts at night?
For many adults, racing thoughts and stress keep you up at night. Try journaling your thoughts, doing deep breathing, or practicing meditation or still thoughts to help your mind slow down.
How long before bed should I turn off screens?
Try to turn off screens 30–60 minutes before bed. If you need to use your phone, turn on night mode/blue light filter.
Do I have to do all 17 routines every night?
No. Start with one or two bedtime routines that fit your schedule and repeat them consistently. The more you repeat this nightly, the easier your body will let go when bedtime approaches.
What’s the most important part of a bedtime routine?
Be consistent nightly. The more you repeat the same bedtime routine, the better your brain recognizes when it’s time to sleep.
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