Habit Library
Learn more about healthy habits, habit building and how Munay can help you stay healthy.
Bedtime Routine
Munay
Bedtime Routine
Explore how following a simple bedtime routine helps you relax, fall asleep faster, and wake up feeling refreshed. Learn how to build this healthy sleep habit with Munay.
Why it matters
A well-established bedtime routine is one of the most effective ways to improve your sleep quality. By preparing your mind and body for rest, you signal to your brain that it’s time to wind down and transition from the demands of the day into a peaceful, restorative sleep.
A consistent pre-sleep routine can help you fall asleep faster, sleep more soundly, and wake up feeling refreshed.
What is a bedtime routine?
A bedtime routine is a set of calming activities you do before sleep to help your body and mind wind down. Having a consistent routine - like reading, stretching, or turning off screens—can make it easier to fall asleep and improve sleep quality.
Science behind it
Creating a bedtime routine impacts both the body and mind by influencing the circadian rhythm - the body’s internal clock that regulates sleep-wake cycles. When you follow a consistent routine, it reinforces your body’s natural sleep cues. In addition, engaging in relaxing pre-sleep activities, such as deep breathing or progressive muscle relaxation, can reduce the production of stress hormones like cortisol, which can keep you awake.
The key to a successful bedtime routine is consistency. When you follow the same calming activities every night before bed, your body learns to associate these actions with sleep, making it easier to relax and prepare for rest.
Research shows that a regular bedtime routine can help to lower stress levels, reduce anxiety, and promote a more restful night’s sleep. Individuals who engage in a calming bedtime routine - such as reading or listening to soothing music - are often able to fall asleep faster and have better sleep quality than those who don’t have a set routine. The routine helps signal to your brain that it’s time to shift from the “fight or flight” mode of the day into the “rest and digest” mode necessary for sleep.
Benefits for your health
Establishing a bedtime routine is essential for both mental and physical health.
Poor sleep quality has been linked to a range of health problems, including weakened immunity, impaired cognitive function, and mood disorders like anxiety and depression.
On the other hand, a relaxing bedtime routine can enhance your sleep quality, improve emotional well-being, and increase daytime productivity.
When you prepare your body and mind for rest, you allow your brain to enter deeper, more restorative sleep stages, including REM sleep (rapid eye movement sleep), which is critical for memory consolidation and emotional regulation.
A good night’s sleep is essential for overall health, improving everything from concentration and mood to immune function and metabolism.
How to build this habit
Here are some practical steps to consider that you can turn into healthy habits:
- Set a consistent bedtime and wake time: Going to bed and waking up at the same time every day (even on weekends) helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.
- Wind down at least 30 minutes before bed: Start your bedtime routine 30–60 minutes before you want to fall asleep. This gives your body and mind time to relax and prepare for sleep.
- Engage in calming activities: Activities such as reading, meditating, or taking a warm bath can help signal to your brain that it’s time to sleep. Avoid stimulating activities like working, watching action-packed TV shows, or using electronics before bed.
- Limit caffeine and heavy meals: Avoid consuming caffeine, nicotine, or heavy meals at least 3–4 hours before bedtime. These can interfere with your ability to fall asleep or disrupt your sleep cycle.
- Create a relaxing sleep environment: Make your bedroom a sanctuary for rest. Keep it dark, quiet, and cool, and limit exposure to screens before bed. Consider using soft lighting and calming sounds, like white noise or soothing music.
- Incorporate relaxation techniques: Deep breathing exercises, progressive muscle relaxation, or guided imagery can help reduce stress and ease your body into sleep.
- Avoid technology in the hour leading up to bedtime: The blue light emitted from phones, tablets, and computers suppresses melatonin production and can interfere with sleep. Try to disconnect from screens at least 30–60 minutes before bed.
Conclusion
A bedtime routine is a simple yet powerful habit that can significantly improve your sleep quality.
By incorporating calming, relaxing activities into your evening, you signal to your body that it’s time to wind down and rest.
Consistency is key - creating a regular bedtime routine helps reinforce the natural sleep cycle, leading to faster sleep onset, better sleep quality, and improved overall health.
Build this habit
Start building the habit of setting bedtime routine with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
- AlShareef, S. M. (2022). The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults. Sleep Science, 15(S 02), 318-327. https://doi.org/10.5935/1984-0063.20200128
- Baranwal, N., Phoebe, K. Y., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in cardiovascular diseases, 77, 59-69. https://doi.org/10.1016/j.pcad.2023.02.005
- Chaput, J. P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., Janssen, I., Poitras, V. J., Kho, M. E., Ross-White, A. & Carrier, J. (2020). Sleep duration and health in adults: an overview of systematic reviews. Applied Physiology, Nutrition, and Metabolism, 45(10), S218-S231. https://doi.org/10.1139/apnm-2020-0034
- Chkhaidze, A., Millar, B. M., Revenson, T. A., & Mindlis, I. (2024). Scrolling Your Sleep Away: The Effects of Bedtime Device Use on Sleep Among Young Adults with Poor Sleep. International Journal of Behavioral Medicine, 1-6. https://doi.org/10.1007/s12529-024-10326-x
- Covington, L. B., Trude, A. C., Armstrong, B., & Black, M. M. (2021). Regular bedtime: implications for obesity prevention during the pandemic and beyond. Childhood Obesity, 17(7), 493-495. https://doi.org/10.1089/chi.2021.0063
- Drouin, M., & McDaniel, B. T. (2021). Technology use during couples’ bedtime routines, bedtime satisfaction, and associations with individual and relational well-being. Journal of Social and Personal Relationships, 38(4), 1329-1349. https://doi.org/10.1177/0265407521991925
- Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews, 22, 23-36. https://doi.org/10.1016/j.smrv.2014.10.001
- Larsen, K. (2021). Consistent Bedtime Routines are Linked to Better Sleep Outcomes: Why? Children’s Health Care. https://doi.org/10.1080/02739615.2021.1981331
- Mindell, J. A., Leichman, E. S., Lee, C., Williamson, A. A., & Walters, R. M. (2017). Implementation of a nightly bedtime routine: How quickly do things improve?. Infant Behavior and Development, 49, 220-227. https://doi.org/10.1016/j.infbeh.2017.09.013
- Moss, T. G., Carney, C. E., Haynes, P., & Harris, A. L. (2015). Is daily routine important for sleep? An investigation of social rhythms in a clinical insomnia population. Chronobiology international, 32(1), 92-102. https://doi.org/10.3109/07420528.2014.956361