A bedtime routine for adults is simply a set of soothing rituals you follow every night, like reading, stretching, journaling, or guided breathing, to gently guide your body and mind into sleep mode.
Think of it as giving yourself permission to slow down, let go of the day, and prepare for deep, nourishing rest.
Why a bedtime routine matters
If you’ve ever climbed into bed only to find your mind racing, you’re not alone. Modern life keeps us switched on: endless scrolling, last minute emails, and a late night Netflix binge make it hard to switch off. Creating a bedtime routine gives you a signal that says, “The day is done.”
It helps you:
- Drift off faster by encouraging natural sleep hormones like melatonin.
- Spend more time in deep sleep so you wake feeling properly rested.
- Calm your mind so bedtime doesn’t feel like a battle.
- Wake with more energy and focus so no more groggy mornings.
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Step by step bedtime routine for adults
Here’s a simple framework you can adapt to your own lifestyle. Start small, choose one or two ideas, and build from there – this is about caring for yourself, not creating a rigid schedule.
1. Set a consistent sleep schedule
Pick a bedtime and wake up time that feels realistic for your life, aiming for 7–9 hours of sleep. Sticking to it, even on weekends, trains your body clock so sleep becomes easier.
2. Switch off screens 60 minutes before bed
Scrolling may feel like “relaxing,” but the blue light keeps your brain alert. Instead, swap screen time for a book, a podcast, or quiet music. Notice how different it feels to wind down without digital noise.
3. Make your bedroom a sanctuary
Think cosy, calm, and clutter free. Keep it cool, dark, and quiet. Fresh sheets, blackout curtains, and a comfortable mattress turn your space into somewhere you actually look forward to retreating to.
4. Add gentle relaxation techniques
Sophrology is a powerful way to release tension before bed. Try this mini ritual:
- Deep Breathing: Inhale through your nose for a slow count of four, exhale for six. Feel your body soften.
- Shoulder Relaxation: Inhale and lift your shoulders, then let them drop as you exhale – releasing the weight of the day.
- Visualisation: Picture a safe, peaceful place – a quiet beach, a favourite forest – and spend a moment there.
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5. Take a warm shower or bath
A warm shower is like washing away the day. As your body cools afterwards, you’ll feel naturally drowsy.
6. Journal or brain dump
If your mind buzzes with thoughts, take five minutes to jot them down. This simple act tells your brain it’s safe to rest – nothing will be forgotten.
7. Enjoy a sleep friendly drink
Chamomile tea, warm milk, or even our Sophrologist’s Golden milk and Ashwagandha recipe, can signal it’s time to sleep. Sip slowly and savour the quiet moment.
Tired of being tired?
Routine is important – and here’s why
Your body follows a natural rhythm called the circadian rhythm, which is your internal 24 hour clock. When you go to bed and wake up at roughly the same time every day, you strengthen that rhythm. As night approaches, your brain releases melatonin, your “sleep hormone,” making you drowsy. A bedtime routine encourages that process, so you feel ready for sleep instead of wired.
A gentle 7 day plan to build your routine
Rather than overhauling everything at once, try adding one small change each day:
Day 1: Choose your bedtime and wake time, and commit to it tonight.
Day 2: Switch off screens 30 minutes earlier than usual and notice the difference.
Day 3: Add five minutes of gentle breathing or Sophrology.
Day 4: Refresh your bedroom; open a window, fluff your pillows, create calm.
Day 5: Treat yourself to a warm shower and a few drops of lavender oil on your pillow.
Day 6: Try writing down three things you’re grateful for before bed.
Day 7: Reflect on the week. How do you feel? Adjust what works best for you.
This slow build makes the routine stick, and keeps it feeling like self care, not a chore.
Common mistakes (and fixes!)
Even the best sleepers slip into habits that hurt their rest. Here’s what to watch for:
- Late caffeine or wine: They disrupt deep sleep. Switch to herbal tea after mid afternoon.
- Intense evening workouts: Save these for mornings or afternoons – gentle stretching is perfect at night.
- Big late night meals: Opt for something light if you’re hungry.
- Phone scrolling in bed: Try keeping your phone in another room.
- Weekend lie ins: A little extra sleep is fine, but try not to shift your schedule by hours.
Small changes can make a big difference. Be kind to yourself if you slip, just reset the next night.
Sample bedtime routine (60 Minutes)
Here’s how one gentle hour might look:
9:30 pm: Put your phone away, dim the lights.
9:40 pm: Make herbal tea and sip slowly.
9:45 pm: Do a short Sophrology breathing practice.
10:00 pm: Take a warm shower or bath, enjoy the feeling of winding down.
10:20 pm: Journal, read a calming book, or listen to soft music.
11:00 pm: Lights out and relax – no pressure to “fall asleep fast,” just rest.
3 Sophrology tips for peaceful sleep
Sophrology is designed to help busy minds and tense bodies find stillness. Try these in bed:
- Body Scan: Mentally travel from toes to head, softening each part of your body.
- Breathing Countdown: Inhale for 4, exhale for 6 until your breath feels slow and steady.
- Positive Visualisation: Imagine waking up refreshed and smiling, prime your mind for a good day ahead.
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FAQs: Finding a bedtime routine for adults
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What is a bedtime routine for adults?
It’s a simple series of steps that helps your brain and body shift from daytime energy to nighttime rest. The key is doing it consistently, so your mind recognises the signal to sleep.
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Why do adults need a bedtime routine?
A routine trains your body clock, reduces late-night stress, and makes falling asleep easier. It’s about creating calm and consistency, something busy adults often miss.
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How do I start a bedtime routine for adults?
Pick a bedtime you can stick to, dim the lights about an hour before, and choose one relaxing habit like reading or gentle breathing. Build from there over time.
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What is the best bedtime routine for adults?
The best routine is one that feels good and repeatable: screen-free time, a calm activity (stretching, reading, Sophrology), and a cool, quiet bedroom.
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How long should a bedtime routine be?
Aim for 30–60 minutes if possible. Even 10–15 minutes of quiet, screen-free time can make a big difference when you do it regularly.
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Does meditation or Sophrology before bed help?
Yes, both calm your nervous system and reduce racing thoughts. A few minutes of slow breathing or guided Sophrology can prepare you for restful sleep.
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What should adults avoid before bed?
Caffeine, alcohol, late-night heavy meals, and phone scrolling all make it harder to sleep. Swap them for light snacks, herbal tea, and tech-free quiet time.
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What time should adults go to bed?
Choose a time that allows for 7–9 hours of sleep before your alarm. The most important part is keeping it consistent, even at weekends.
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What are good relaxing activities before bed?
Try journaling, light stretches, herbal tea, soft music, or guided breathing. Pick whatever feels soothing – there’s no one “right” way to wind down.
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Can a bedtime routine help with stress?
Yes, it gives you a chance to pause, process the day, and calm your mind. Over time, your body will learn that bedtime is a safe, quiet time to let go.
Remember – building a bedtime routine for adults isn’t about perfection, it’s about giving yourself space to rest and reset. With a little consistency and the gentle support of Sophrology, you can make bedtime a moment of calm you look forward to every night.
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
The New BeSophro App
Discover a toolkit of mindfulness techniques to calm your mind and reset your body for a better night’s sleep.
Whether you’re looking to enhance your sleep, deal with stress or anxiety, transform your mindset or boost your overall well-being, our step-by-step programmes guide you back to your best self—at your own pace, on any device.