How a Bedtime Routine Can Transform Your Sleep

This Sleep Awareness Month, clinical psychologist and sleep researcher Dr. Mike Gradisar shares why you need a bedtime routine, what to consider when creating yours, and how it can help you improve your sleep.

A bedtime routine is much more important now than ever. Recent research has shown that regularity is more important than duration when it comes to sleep. So, one of the best ways to get regular sleep is with a routine, where you teach your body to expect when you’ll be falling asleep.

Benefits of a Bedtime Routine

A bedtime routine can bring better sleep throughout your life. Studies have shown that babies with a routine five nights a week sleep more than those with a routine four nights or less. Fast forward to teenage years, research shows that when parents set bedtimes, their kids get more sleep and are less likely to be depressed than those who don’t.

Adults tend to lose their routine as they get older as they gain more autonomy, but having a routine is equally important for everyone.

Blue Light Isn’t the Problem

Wi-Fi and portable devices like your phone or tablet have threatened bedtime routines for everyone, including adults. But, it’s not why you think.

There are a couple of common misconceptions around screens and bedtimes that studies show actually aren’t the case.

Research shows that blue light actually doesn’t affect your ability to fall asleep. Neither does watching an exciting show before going to bed. In fact, one study found that, with the right bedtime routine, even watching an episode that ended in a cliffhanger didn’t affect the participant’s ability to go to sleep.

Fight the Flow State

What does matter is when you go to bed and keeping that timing consistent. Modern technology, unlike structured live TV, makes it easier to enter a ‘flow state’. A flow state is when you get involved in an activity, like watching one more episode of a series or doom scrolling on your phone, lose track of time and delay your bedtime. This can make it harder for you to fall asleep.

It’s okay for you to use devices before bed, but have a set time that they get shut off so you get to sleep on time. Tools like screen locks and Sleep Cycle’s bedtime reminders can be a great way to set device limits so you know when to wind down.

Build Your Routine

Having a regular, set bedtime is the most important thing you can do to build a healthy sleep routine.

Research has shown that regularity is more important than how many hours of sleep you get each night. Going to bed and waking up at the same time each day synchronizes your body clock, which improves both your sleep quality and your overall health.

What you include in your bedtime routine is up to you, but there are a few things you can include to help you wind down. An hour before bedtime, switch to more passive tasks like watching TV, listening to music, or reading a book. You can also try dimming the lights, which helps create a calming environment, gently getting your body ready for sleep.

Get activities that aren’t relaxing done earlier, like brushing your teeth or getting your pajamas on. This makes sure your body is relaxing and preparing for bed, rather than having to do these tasks straight before your set bedtime.

If you’ve got kids and want to build their bedtime routine, parental support is the best thing you can do.

If You’re a TV Sleeper

If you like sleeping with the TV on, this is usually because the background noise is helpful for calming anxiety. You can try putting the sound on low, or using a sleep meditation. Sleep meditations and sounds could help you wind down and fall asleep faster. Sleep Cycle has a library of options you can choose from to see what helps you drift off.

What’s the Takeaway?

Prioritizing sleep is the best thing you can do for your well-being. What you choose to do for your bedtime routine is up to you, whether it’s reading a book or watching a series. As long as you keep the same bedtime each day, and you’ll be doing the right thing to get a good night’s rest.

Written by Dr. Mike Gradisar, Clinical Psychologist & Sleep Researcher

If you would like a tailored sleep plan, you can speak with your doctor or a sleep specialist.

Backed by Science

Bedtime Routines for Young Children: A Dose-Dependent Association with Sleep Outcomes
Jodi A Mindell, Albert M Li, Avi Sadeh, Robert Kwon, Daniel YT Goh (2015)

Time for Bed: Parent-Set Bedtimes Associated with Improved Sleep and Daytime Functioning in Adolescents
Michelle A Short, Michael Gradisar, Helen Wright, Leon C Lack, Hayley Dohnt, Mary A Carskadon (2011)

Protective and risk factors for adolescent sleep: A meta-analytic review
Kate A. Bartel, Michael Gradisar, Paul Williamson (2015)

Pre-sleep arousal induced by suspenseful series and cliffhangers have only minor effects on sleep: A sleep laboratory study
Sandrine Baselgia,, Selina Ladina Combertaldi, Andreas Fahr, Dominique Stefanie Wirz, Alexander Ort, Björn Rasch (2023)