Building a sleep routine, or practicing good sleep hygiene, is important for helping your brain shut down and get ready for bed. It is especially useful for those who may struggle with insomnia. Sleep hygiene is a way to train your brain and body for sleep by giving it a regular sequence that it can recognize as something you do before bed. This process is very helpful for good sleep, but it can be difficult to get down. Here are some of the best activities you can do before bed and add into your sleep routine.

Shut down electronics

Blue lights, or the light that is found in cell phones, computer screens, TV's and other LED screens have been shown to interfere with the brain's release of melatonin. Melatonin is a hormone that helps to regulate your sleep-wake-cycle. So if you interrupt it, then you will also interrupt your sleep-wake-cycle, throwing off your sleep schedule. 

Decide on a time every night that you are going to shut down your electronics. This can be especially difficult because we need our phones all the time, but deciding to shut everything down at a certain time can be the beginning of your sleep routine. 

Have a snack or bedtime tea 

Going to bed hungry is torture. However, going to bed on a really full stomach will interrupt your sleep as well because your digestive system will be going at a time when your body is supposed to be operating at low capacity. If you are a little hungry before bed, a light snack that won't upset your stomach is ideal, such as nuts, cherries, or yogurt. 

Non-caffeinated bedtime teas are an option as well. Caffeine will interrupt your sleep cycle, but calming herbal teas, especially those with chamomile or lavender in them, are nice ways to calm the mind and body. 

Take a warm bath or shower 

A warm candle-lit bath sounds like a dream. However, it's not always an option. Running a warm bath or warm shower, though, can have really calming effects on the body. Your body will warm up because of the water, and then quickly calm down as the water evaporates. This creates a calming effect on the body and can induce feelings of tiredness. 

Listen to music or a podcast

Music and podcasts are great ways to lightly stimulate the brain without blue light stimulation. Music and podcasts can relax you, and potentially take your mind off of any anxieties or worries you may have had that could have impacted your sleep. 

If podcasts and music aren't your flow, then other noises like white noise, pink noise, or brown noise may help you. These ambient noises are background noises that match the wavelengths of deep sleep and can help you fall asleep faster, and stay asleep. 

Stretch, Breathe and Relax

Stretching is really important before bed as you can relieve tension and increases flexibility. Stretching, along with deep breathing can be a great way to relax before bed. Progressive muscle relaxation is another technique to help you let go of physical and mental stress because you focus on your body and relaxing, instead of anything else. 

You can also participate in a nightly yoga routine that has been shown to help with sleep quality and prevent cramping that may interrupt sleep. 

Meditate or pray

Meditations or prayers are a good way to connect with the universe and focus on yourself before bed. If your day was stressful, meditating and praying may help you let go of that stress before you go to bed. Going to bed with anxiety may be disruptive, but meditating and praying is a good way to put it into the universe and not think about it anymore. 

Read or Journal 

Reading or journaling are good activities before bed, because they engage your mind but don't overstimulate it. Reading a book is a way to cultivate your mind, as well as connect with others who are reading it. Suspenseful books aren't the best genre, but something that is probably boring is a great option to help you go to sleep.

Journaling is a great way to reflect on your day, or life, as well as let go everything that may have bothered you that day. If journaling isn't your speed, then a simple to-do list could be the best thing for you. Write up a short list of tasks that need to be completed the next day and set it aside so it's out of your mind and down on paper.  

Prepare for the next day 

Make your morning easy by preparing for the next day. By making your lunch, picking out your clothes, and laying out anything else that you need for the next day, you can go to sleep knowing that your morning will (hopefully) go smoother since you've already prepared for it. 

Clean up

Cleaning up is another great before bed activity. Cleaning may relax you, or serve as a coping skill because it's organization. You don't have to go into a deep clean, but just pick up from the day, moving shoes into the closet and throwing clothes into the hamper are all you need to do. Going to sleep with a clean kitchen may also help speed your morning up and reduce any stress or anxiety from a cluttered space. 

[Sources]:

https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults