Bedtime Routine

A Bedtime Routine involves a series of activities performed before sleep to promote relaxation and improve sleep quality.

Core Practices

Relaxation Techniques

Environment Preparation

Consistent Schedule

Illustrative timeline links daytime outdoor activity to an evening wind-down and a quiet, cool, dark sleep environment. A return loop emphasizes consistent bed and wake times, with no prescribed clock times.
A bedtime routine sits inside the whole day. This conceptual sequence combines NHLBI's sleep-habit recommendations without prescribing exact clock times or promising to treat insomnia. Original conceptual diagram based on National Heart, Lung, and Blood Institute, Healthy Sleep Habits.

Application

  1. Sleep Improvement

    • Enhanced relaxation
    • Better sleep quality
    • Reduced insomnia

  2. Daily Routine

Best Practices

All notes