How to Create an Effective Sleep Routine

How to Create an Effective Sleep Routine

Sleep is crucial for a person's health and well-being. For most adults, at least seven hours of sleep each night is needed for proper body and behavioral function. Not getting quality sleep regularly can take a toll on the brain, body, and mood. It is linked with many negative health effects, including increased risk of depression, heart disease, weight gain, and inflammation. According to the surveys conducted by the National Sleep Foundation (NSF) from 1999 to 2004, at least 40 million Americans suffer from over 70 different sleep problems, and 60 percent of adults report having trouble sleeping a few nights a week or more.

Experts say there is more to good sleep than just the hours spent in bed. Good sleep habits (sometimes called "sleep hygiene") can help you get a good night's sleep. Here are five tips to catch a great Zzz's time.


Stick to a sleep schedule 😴🗓️🛌

Set aside no more than seven hours (or recommended hours) for sleep to build that time into your schedule. Be consistent to strengthen your body's sleep-wake cycleGo to bed at the same time every night and get up at the fixed wake-up time each morning, including on the weekends or other days when you would otherwise be tempted to sleep in. Whenever possible, give yourself extra time before bed to get ready for sleep.

Moreover, using caution with naps to sleep better at night is essential. If you nap for too long or too late in the day, it can affect your sleep schedule. The best time to nap is shortly after lunch in the early afternoon, for 20 minutes maximum.


Create a restful environment 🧘🏼✨

Make sure your bedroom is dark, quietand at a comfortable temperatureExposure can throw off your circadian rhythm and make it more challenging to fall asleep. Blocking out bright light can help you transition to bedtime and help your body's production of melatonin, a hormone that promotes sleep. And keep noise to a minimum to build a sleep-friendly environment. Consider using white noise machines, earplugs, or headphones to create an environment that suits your needs.


Remove electronic devices from the bedroom 💻📱🔌

TV, Tablets, smartphones, and other electronic devices make it hard for your brain to wind down, keeping it wired truly. The light from these electronic devices also suppresses melatonin's natural production. Disconnect from all electronic devices for an hour before bed for an effective sleeping ritual.


Avoid large meals, caffeine, and alcohol before bedtime 🫖🌿

Discomfort due to a stuffed belly keeps you up. Also, the stimulating effects of nicotine caffeine take hours to wear off and can affect sleep. And even though alcohol might make you sleepy at first, it can interfere with sleep later at night.


Relax before bedtime 😌🚿🧖🏻‍♀️

It is much easier to sleep if you are at ease. Taking a shower before going to bed is relaxing. Adding aromatherapy oil-infused shower steamer to your showering routine helps you to get solid sleep. Try our Relax 18-pack containing calming and sleep-inducing lavender to relax and battle your trouble sleeping. 

In addition, quiet reading, low-impact stretching, listening to soothing music, and meditation are great ways to get into fall asleep.




  1. National Sleep Foundation
  2. Healthy Sleep Habits
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