5 Helpful Steps to a Peaceful Bedtime Routine

1. Prepare Your Environment

While a fortunate few can sleep anytime and anywhere, most people prefer or even require an environment conducive to rest.  Your environment plays a huge role in sleep, so be sure to follow your routine and sleep in your bed every night. Whenever possible, don’t nap on the couch or bring work into the bedroom. Train your body and mind to associate your bedroom with sleep. In our bedrooms, we can consider all five senses when preparing the environment for sleep. 

Vision
Probably the most important vision-related sleep routine involves the amount of light in our bedroom. God designed our bodies for daily rest. During periods of darkness, they naturally release melatonin, a hormone that causes sleepiness. God ordered the earth with cycles that produce darkness for part of each day so we can rest. Of course, humans have created artificial energy for many years, so we must be intentional about using lighting wisely. 

We should have the ability to turn off all lights during sleep, including nightlights and lighting from electronics. If you’re particularly sensitive, you might consider investing in room-darkening shades for your windows so early morning light can’t pry open your eyes prematurely. If you currently have bright LED or fluorescent bulbs in your bedroom, you might also consider switching to softer or adjustable lighting. The lower lights help your body adjust toward sleep as you progress through your bedtime routine.

Touch
Temperature control impacts sleep, but there’s no one-size-fits-all solution. The key is finding and maintaining a sleep temperature that works for you. Many prefer a cooler thermostat for sleep time, but others drift off more quickly in a cozy, warm nest. The fabric of sheets, blankets, and pajamas can also affect sleep. Your preferences may depend on the season of the year. For example, I prefer crisp, cool cotton in the summer and soft microfleece in the winter. 

We often need to compromise with our spouses. Fortunately, we have many options to make everyone comfortable. Some beds come with adjustable controls for mattress temperature and incline for each side. If you don’t have that type of bed, you can purchase mattress pads with variable temperature controls.

Hearing
Some degree of quiet enhances sleep, but most can learn to tune out common or repetitive noises. If insignificant sounds easily wake you, consider adding white noise to your sleep environment. A sound machine offers a variety of choices, or you could run a small fan to cover noises that wake you. Some people prefer soft, peaceful music. Also, as part of your bedtime routine, switch off any appliances that jingle or beep during the night.

All parents know children are a source of sleep deprivation. Of course, we often sacrifice our sleep to respond to their needs. But if we can settle them in their rooms before beginning our own bedtime routine, we will sleep better more often.

Smell
We don’t usually think of smells as disruptive to sleep, but certain scents such as lavender and chamomile promote more restful sleep. If you are allergic to scents, be sure to eliminate them from the environment.

Taste
Most recommend not eating just prior to going to bed because a full stomach can feel uncomfortable. If you’re one who needs a bite at bedtime, stick with a light snack or a warm drink such as milk or herbal, noncaffeinated tea. 

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2. Prepare Your Devices

Electronics such as phones, televisions, computers, iPads, and Alexa devices often interfere with slumber. Even with the room completely darkened, a small light from the glow of your screen can disrupt your natural Circadian rhythm or internal body clock. In fact, many doctors recommend restricting screen time to one to two hours before sleep. Additionally, the anxiety many subconsciously experience with every unanswered notification ding interrupts rest.

Unless you need to be on call for a job, you’ll experience better sleep if you set your devices to sleep mode during the night. If there is a particular phone number you would like to hear in case of an emergency, most devices allow exceptions. To avoid their siren call, put all your devices face down, or better yet, across the room as part of your bedtime routine.

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3. Prepare Your Body

Many report late-night eating interferes with good sleep, so most experts recommend consuming the bulk of your food at least two hours before bedtime. For some, though, a light snack calms a rumbling tummy that might distract from rest. Likewise, exercise shortly before bedtime can increase alertness, so you may want to complete any workouts earlier in the day. But a light stretching routine may relax your muscles and relieve tension.

A warm bath in Epsom salt also helps your body wind down. Epsom salt contains magnesium, which promotes sleep. Many also take a dose of Melatonin if they suspect their levels are low. You should discuss these options and dosage quantities with your physician to see if they are right for you. 

Finally, if your doctor has prescribed a CPAP machine to treat sleep apnea, be sure to use it. If you don’t consistently use your CPAP, not only will your sleep be poor, but you will also endanger your health. If you struggle with compliance for any reason, persist with your doctor for other options until you find a solution that you can follow consistently. 

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4. Prepare Your Mind

An overactive mind is one of the most reported causes of insomnia. An effective bedtime routine can calm and prepare your mind for sleep. First, don’t wait until bedtime to discuss hot and heavy subjects with your spouse or children. A serious conversation or even a petty squabble will ramp up your emotions and thoughts until you find it difficult to settle.

Second, take a few minutes to write in a journal about the events of the day. This activity will free your mind to “file” the memories of the day in the long-term memory storage of your brain. You can also make a list of any worries that plague your mind. 

Third, read a book for ten or fifteen minutes before bed. Choose one that is not so riveting you can’t put it down. Beware—this bedtime routine may not be wise for anyone who can’t resist the lure of a good book. You wouldn’t want to sacrifice a night of sleep because you couldn’t stop reading.

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5. Prepare Your Spirit

As a last step in your bedtime routine, take a few minutes for Scripture, confession, and gratitude to prepare your spirit for rest. Reading and meditating on a short devotion or Bible verse at bedtime restores your focus on things above before you close your eyes. Pray in agreement with the Scripture and thank God for your blessings. If you wrote any worries in your journal, commit them to God as well. If you’re married and your spouse is willing, read and pray together.

In Ephesians, Paul said, “Don’t let the sun go down while you are still angry, for anger gives a foothold to the devil” (4:26-27 NLT). We were not designed to hold grudges, even for the most egregious offenses. If someone has sinned against you, forgive them as Christ forgave your sins. Even if the person has not apologized, you can release the burden of anger and unforgiveness into Jesus’ strong hands. (You can read more about how to forgive at my blog post, The Crossfire of Sin.)

If you participated in a quarrel, the guilt of your own sin can weigh heavily and detract from restful sleep. If possible, apologize and make amends immediately. Otherwise, you could write a note of apology and deliver the message the next day. Ultimately, our sins are all against God, so we must also confess to Him and He will always wipe away the stain of unrighteousness (1 John 1:9).

This spiritual bedtime preparation will be your anchor throughout the night and into the morning when you can look forward to God’s new mercies.

Commit Your Sleep to the Lord, Who Never Sleeps 

A peaceful bedtime routine may not cure all our sleep woes, but we often find more restful sleep after we follow the same plan over time. In closing, I leave you with two comforting Bible verses to think about as you lie down every evening.

He will not let you stumble; the one who watches over you will not slumber. (Psalm 121:2-3 NLT)

In peace I will lie down and sleep, for you alone, O Lord, will keep me safe. (Psalm 4:8 NLT)