How can you improve your sleep quality with a bedtime routine chart?
Just as you’d write the things you need to do daily in a to-do list, and the schedule list a secretary makes for her boss, the purpose of a bedtime routine chart is to create a consistent and effective sleep pattern/habit.
Experts have said that the secret to more quality and healthy sleep is to have a consistent sleep routine.
A sleep/bedtime routine is a list of things you need to do first before you go to bed.
Now, it’s one thing to say you have a routine for your bedtime, but another to say you consistently keep to that routine.
And that’s where bedtime routine chart comes in.
In this article, you’ll learn about:
- The importance of a bedtime routine
- What an ideal bedtime routine chart looks like
- 5 things to note when building a bedtime routine chart
- How to make a bedtime routine chart
- How to use a bedtime routine chart
Let’s dive in!
The Importance Of A Bedtime Routine
If you spend hours in the gym trying to build your glutes but you’re mostly on the treadmill, the chances of seeing any results are near to zero.
But if you spend 30 minutes lifting weights and RDLs, you’ll definitely see a change.
It’s similar to sleep.
The hours you spend sleeping do not mean you’re having a quality healthy sleep.
You can sleep for eight hours and your sleep is still poor.
Healthy quality sleep will have you feeling refreshed in the morning, you’d not need coffee to feel energized and active, your mood will be in the air and you’d not have to wake up so much in between sleep either because of a nightmare or your bladder.
If you’re always tired in the morning, you’re not sleeping well, and one of the best and science-approved ways to fix that is to have a working bedtime routine.
A bedtime routine over time helps your body know when it’s time to slow down its activity, to allow sleep to overcome you easily when you lie in your bed.
It’s a signal that you’re done for the day.
Quality sleep is good for both mental and physical health, it boosts your memory and makes you feel rejuvenated. See More.
By having a sleep routine you’re consistent with, over time you’ll begin to see how calmly you fall asleep and how great you’ll feel when you wake up.
What Is An Ideal Bedtime Routine Chart
A bedtime routine chart is a visual outline of things you need to do within an hour before going to bed to help improve your sleep quality.
An ideal bedtime routine chart should consider your daily routine; your work schedule, how early you need to be up to beat the traffic, what time you get back from work, and medications you need to take before bed.
It should also, include the things you need to do before going to bed, such as bathing, taking your medication, brushing your teeth, stretching, reading a book, or listening to a podcast.
An ideal bedtime routine chart should look like the image below.
5 Things To Note When Building A Bedtime Routine Chart
- Use Editable Tools:
When building a bedtime routine chart, you want to make room for possible adjustments.
For instance, if you were on medication before making your chart, you should be able to erase that routine when you’re done with your medication.
A spreadsheet or a mini whiteboard are recommended tools to use, or you can download our free printable bedtime routine chart.
- Dinner Time:
Because digestion can take a while, and indigestion can affect your sleep quality, you’d want to consider what time you have dinner and what time you’d want to go to bed.
You should aim to have at least a 2-hour gap from the last food you eat to when you intend to sleep.
This way, it lowers your chances of waking up in between sleep because of an upset stomach.
- Visual Reminders And Placement:
It is advisable to use visuals and appealing imagery when building your chart and to put them in places where you can easily see them for easy, effective, and consistent follow of the routine.
You can put them on your fridge, bedroom mirror, or the kitchen wall. Anywhere you know you cannot miss it.
- Age:
Bedtime routine charts should be made based on the individual’s age.
The bedtime routine charts for babies, toddlers, teenagers, adults, and senior citizens should all differ to fit their unique personalities, schedules, and health requirements.
- Have A Relaxing Sleep Environment:
All that you do to create a healthy sleep pattern will be pointless if your environment does not encourage serenity.
Sleeping in a noisy or bright environment even after creating and following your bedtime routine chart will not improve your sleep quality.
So make sure your sleep environment is calm, dark, or with low lighting, and comfortable to sleep in.
How To Make Bedtime Routine Chart
Bedtime routine charts are very easy to make as you can make them with anything that you can write on.
Papers, whiteboards, baking pans, plane woods, and on your phone or computer.
For an easy DIY bedtime routine chart, you’d need a plane cardboard paper, an erasable pen, and some paper stickers.
Draw a row and columns for ‘Things to do before bed’, include the time you wish to start and end each of them.
On the left of each task, either draw a box or leave it blank so you’ll place the paper stickers once each task is done, as a way of checking it off. See More.
Doing this daily will help you grow a steady and consistent healthy attitude toward sleep.
How To Use A Bedtime Routine Chart
After you’ve created your chart to suit your schedule, start right away to follow the timings you’ve indicated on it.
Begin the routine at the same time every night and do your best to end at the same time.
Always tick off a task once you’ve done it, to avoid concussion.
Erase the ticks the next morning so you’ll have a blank slate by nighttime.
Always stay consistent no matter what time of the year you’re in.
Takeaway
You can download and print the custom bedtime routine chart I’ve made for you here, to start improving the quality of your sleep.
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How Does Walking Improve Sleep
Why You Should Brush Your Teeth At Night
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