Establishing a nighttime routine can significantly improve sleep quality by signaling to your body that it’s time to wind down. Activities like reading, journaling, or practicing relaxation techniques help reduce anxiety and prepare your mind for sleep, making it easier to fall asleep and stay asleep [2][3][4]. Moreover, avoiding screens and bright lights an hour before bed helps maintain melatonin production, crucial for a restful night [4][5].

A well-structured routine also promotes consistency, which trains your body’s internal clock. Going to bed and waking up at the same time daily can enhance sleep quality and overall well-being [1][6]. Thus, a deliberate bedtime routine not only aids relaxation but also fosters healthier sleep patterns.

Bedtime Routines for Adults

a woman lying on a bed with her eyes closed

How to Sleep Better with a Bedtime Routine

a woman sitting on a bed with her eyes closed

How can establishing a nighttime routine improve sleep quality?

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