The first step toward establishing a good bedtime routine is deciding when you should go to bed. There are a couple of things to consider here. Your weekly routine is part of it, as is how much sleep you need per night. Let’s look at these things and discuss how you can use them to guide you toward a good bedtime for yourself.

Look at your weekly schedule. Is there a certain time you have to get up? Most of us have to go to work or get the kids to school. Start with when you know you have to leave the house. From there, think about how long it takes you to get ready.

Are there any morning routines that will take additional time? Do you have to get other people ready, fix breakfast for everyone, or start a load of laundry before you leave the house? Add all that time up and come up with an estimate of when you need to wake up to get it all done. Continue reading →

Many of us struggle to fall asleep at night. We toss and turn, or pop supplements and pills before we can drift off. If you are having trouble falling asleep, or simply want to work on a better bedtime routine, here are some simple ways to introduce calm into your evenings. If your mind and body aren’t overstimulated, it’s easier and quicker to fall asleep at night.

Stop the Caffeine Early

Caffeine has a surprisingly long halftime, which means it stays in our system longer than we think. You may have built up a tolerance and tell yourself that you can drink coffee or caffeinated tea late in the day, but it will not help you fall asleep.

Most experts recommend you stop drinking caffeinated beverages between noon and two pm. Stick to that for a while and see if it helps you stay calm in the evenings and get sleepy around bedtime. Continue reading →