Key Takeaways
1. A daily bedtime routine is a series of activities you do in the half hour to an hour before bedtime
2. A bedtime routine can help create habits that tell your brain it is time to get ready for bed
3. Your nighttime routine could include turning off screens, meditating, reading a book, or adjusting your bedroom environment
1. Put on Comfortable Clothes/Pajamas
Get out your pajamas, sweats, or any comfortable clothes that you plan to do your nighttime routine and sleep in. Change out from your daytime clothes into these comfortable clothes to begin your night. Put your daytime clothes into the hamper.
Alt text substitute due to technical difficulties – A person standing comfortably in pajamas, wearing shorts and a t-shirt. The next image shows a hamper filled with the person’s dirty daytime clothes, showcasing a routine of changing into cozy sleepwear and keeping daytime clothes organized.
2. Plan for Tomorrow
Pack your work/school bag for tomorrow, make any to-do lists that will help you plan the following day or week, plan out tomorrow’s clothes(you could fold them and put them in a drawer, on a desk, or over a chair), plug in devices such as a laptop or watch.
3. Brush Your Teeth
To start the bathroom portion of the nighttime routine, brush your teeth! Get your toothbrush and put a pea sized amount of toothpaste on, wet your toothbrush with water and brush your teeth for two minutes. Remember to get the top and bottom of your mouth and any areas where plaque may build up, such as the front and back of your top and bottom front teeth. Spit and rinse your mouth and toothbrush once you’re done brushing.
4. Floss
After brushing your teeth, get a piece of floss that’s 1-1.5 feet long(about the size of your forearm). Wrap each end around each index finger and floss between your teeth. Alternatively, use other means of flossing such as plastic disposable flossers or water flossers. Rinse mouth after flossing is complete.
5. Wash Your Face
First, wash your hands with soap and warm water. Then, wet your face and get a dime sized amount of face wash and lather it into your hands and then onto your face. Gently scrub for 30-45 seconds and then rinse thoroughly with warm water.
6. Remove Contacts and Find Your Glasses
If you have contacts, remove them. If they are daily contacts, dispose of them. If they are biweekly/monthly contacts, place them into your contact case with contact solution in it. Find your glasses.
7. Moisturize Your Face
Use a nickel sized amount of moisturizer and massage it into your face and neck. Put your glasses on. This will complete the bathroom portion of your nighttime routine.
8. Set Tomorrow’s Alarm
Before putting your phone away for the night, set tomorrow’s alarm either on your phone or another alarm device. After this is done, along with any other phone activities you’d like to do, your phone can be put on the charger and be put away for the night.
9. De Stress/Relaxing Activity
Choose an activity that will help you decompress and prepare to get a good night of sleep. Feel free to do any activity that speaks to you. Some examples include drinking tea, meditating, reading, listening to music, or stretching.
10. Turn Lights Off, Get Into Bed, and Go To Sleep
Once you’re done with your chosen activity, turn off all your lights to achieve the best quality of sleep. Tuck yourself in bed and go to sleep.
