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Creating a Sleep Routine

Difficulty: ★★ ☆☆☆ 60 min Better Sleep

Establish consistent sleep habits to improve the quality of your rest.

About This Exercise

A consistent sleep routine, also called sleep hygiene, involves creating regular habits that signal to your body it's time to rest. Your body has a natural circadian rhythm—an internal clock that regulates sleepiness and alertness—that functions best with consistency.

By following the same patterns each night, you can train your body to fall asleep more easily and enjoy more restful sleep.

Benefits

  • Reduces time it takes to fall asleep
  • Improves sleep quality and duration
  • Helps maintain consistent energy levels
  • Supports overall mental health
  • Enhances daytime focus and productivity

Instructions

This exercise involves creating and following a consistent routine in the hour before bedtime. You'll need to identify relaxing activities and implement them regularly.

Start by determining your ideal bedtime based on when you need to wake up, aiming for 7-9 hours of sleep.

Step-by-Step Guide

Calculate your sleep needs and ideal schedule:

  1. Most adults need 7-9 hours of sleep
  2. Determine your wake time (based on work/life commitments)
  3. Count backward to find your ideal bedtime
  4. Add 30 minutes to allow time to fall asleep

Example: If you need to wake at 6:30 AM and need 8 hours of sleep, plan to be asleep by 10:30 PM and start your bedtime routine by 10:00 PM.

Design a consistent 30-60 minute routine before bed that includes:

  • Dimming the lights - Signals to your body it's time for sleep
  • Technology cutoff - Stop using screens 30-60 minutes before bed or use blue light filters
  • Relaxing activities - Choose 2-3 calming activities like:
    • Reading (preferably not on a screen)
    • Gentle stretching or yoga
    • Listening to soft music
    • Taking a warm bath or shower
    • Meditation or deep breathing

Create an ideal sleep environment by addressing these factors:

  • Temperature - Keep your bedroom cool (around 65-68°F/18-20°C)
  • Darkness - Use blackout curtains or an eye mask
  • Noise - Reduce noise or use white noise/earplugs
  • Comfort - Ensure your mattress, pillows, and bedding are comfortable
  • Scent - Consider lavender or another calming scent

Remove work materials, electronics, and other distractions from your bedroom.

Modify these daytime habits to support better sleep:

  • Limit caffeine after 12 PM
  • Avoid large meals within 2-3 hours of bedtime
  • Exercise regularly, but not within 1-2 hours of bedtime
  • Expose yourself to natural light during the day
  • Limit long naps (keep under 30 minutes and before 3 PM)

Follow these steps to establish your new sleep routine:

  1. Start with a consistent wake-up time, even on weekends (within 30 minutes)
  2. Follow your bedtime routine at the same time each night
  3. Use a reminder 30 minutes before your routine should start
  4. Allow 2-3 weeks for your body to adjust to the new routine
  5. Track your sleep quality to identify what works best for you

If you can't fall asleep within 20 minutes, get up and do a quiet activity until you feel sleepy, then try again.

Track Your Progress

Please log in or create an account to mark this exercise as complete and track your progress.

Exercise Tips

  • Find a quiet, comfortable space with minimal distractions.
  • Set aside dedicated time to focus on this exercise.
  • Approach with an open mind and without judgment.
  • Remember that practice makes progress - be patient with yourself.

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