3 Essential Elements of a Successful Bedtime Routine

I hated going to bed as a child.

I wanted to keep playing. My mind would race. I wouldn’t settle.

I was afraid to sleep in my 20s.

My mental health wasn’t good. Depression, anxiety, and panic attacks were my constant companions. I’d put off sleeping because I thought tomorrow would be worse than today.

I love sleeping now.

My bed is my favourite place. There’s no place I’d rather be. I’d stay there all day if I could.

3 elements changed my relationship with sleep.

1. Comfort

I used to toss and turn throughout the night.

So I invested in a new mattress and pillow earlier this year. They are comfortable, cooling, and supportive. I paired them with lightweight breathable cotton sheets and a goose down duvet.

A white noise app blocks out external noise. An open window keeps my bedroom cool and well-ventilated.

2. Consistency

Depression, anxiety, and panic attacks played havoc with my internal clock.

Being consistent fixed it. I spend 9 hours in bed every night. This lets me get about 8 hours sleep.

I use a simple routine I can follow.

I don’t consume caffeine after lunch. Nor do I nap after 3:00 pm. I go to bed and wake up at the same time every day.

Alarms tell me when to wake up, when to stop staring at screens, and when to turn off the lights.

3. Calm

Calming down helps me unwind from the day.

A warm shower soothes my muscles. Box breathing relaxes my mind. Jotting down what went well today puts things into perspective. Reading, while listening to calm music, transports me to my happy space. Prayer expresses my gratitude and connects me to my purpose.

Good night.