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  • Writer's pictureFree to Be Yoga & Movement

It's time for bed! What is Sleep Hygiene?

Updated: Jan 15, 2022

Bedtime routines: Why you should have one as an adult?

Photo: Media from Wix

Are you getting enough sleep? Probably not. One-third of Americans don’t get enough sleep on a regular basis (Pacheco, 2021). We all face many stressors that can interfere with a good night’s sleep. Demands at work and home can impact our ability to get to sleep and stay asleep. We cannot always control what goes on during the day, but what can we do to improve our sleep?

Lack of quality sleep can affect our health in many ways.

Here is some:

1. Mental Sharpness

2. Emotional Well-being

3. Energy Level


“Sleep hygiene” refers to a series of healthy sleep habits that help you fall asleep and stay asleep (Healthy Sleep Habits, 2020).

Apparently, bedtime routines are important for adults too. Calming activities, such as journaling, reading, or meditation can help with getting more quality sleep. The activities in your routine should take place every night about 30 minutes before bed.

Maintaining a consistent sleep schedule is helpful. Keep the same bedtime during the week and weekend. Wake up and fall asleep at the same time daily.

Also, establish a time when you will put away all electronics. Remove TVs and computers from your bedroom if possible.

Another important thing to remember is to reduce caffeine, alcohol, and food in plenty of time before going to sleep. Any of these items too close to bedtime can affect your sleep.

Set up a healthy sleep environment. Reduce noise as much as possible. Make sure the bedroom is an area just for sleeping.


Helpful activities to add to your nighttime routine:

1. Meditation.

2. Reading. However, stay away from electronics!

3. Journal.

4. Light stretching/gentle yoga.

Do you have a bedtime routine? Are you looking to get better sleep? Comment below!


Healthy Sleep Habits (August 2020). AASM.

Pacheco, D., (January 2021). Bedtime routines for adults. Sleep Foundation.


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