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Bedtime Routines & Good Habits

Written by RC Williams — August 22, 2020

Bedtime Routines & Good Habits

You probably hear it all the time - don't sleep in the same room as your phone.

It's so obvious why that might be a good idea, but so hard to actually do. I mean, who doesn't want to scroll through Instagram for a few extra minutes before bed? Or watch just one more episode of Schitt's Creek?

Don't worry, though, you're totally not alone. According to recent studies, over 70% of all Americans sleep with their smartphones near their bed or in the same room. Though understandable, it is quite concerning when you consider that close to 20% of Americans suffer from a sleep disorder - and pre-sleep phone usage is only making those numbers worse.

There are a few activities you add into your nighttime routine in order to improve your sleep quality and limit time on your phone.


1. Leave your phone in another room.

This is probably the hardest one, but the most impactful. Try leaving your phone in the kitchen or the family room when you head up to bed - it will automatically reduce your screen time before bed and greatly curb your urges to constantly scroll through your social media apps in bed.

2. Try meditating or stretching before bed.

Stretching or meditating before bed will help to slow your mind down and get you ready to take a nice long snooze. Take some time to relax, wind down and find some mental clarity. Even just a short amount of time, five or ten minutes, will help to improve your sleep quality.

3. Drink a glass of water before bed.

Drinking a glass of water before you go to bed will help to keep you hydrated throughout the night and could even help your body get rid of unwanted toxins.

4. Take a minute to sit and breathe. 

All it takes is a minute - try closing your eyes and just taking a few long, deep breaths. Doing a short breathing exercise will help to slow yourself down and reduce stress and anxiety before bed - two things that certainly don't help with sleep.

5. Consider your post-dinner snacking habits

These can either help or hurt your sleep - some foods can actually promote the release of melatonin in your body. Foods like almonds, warm milk, oats, chamomile and honey can all help your body get ready for bed.

6. Don't use your phone as a clock

If you followed our first suggestion above, this won't be an issue for you. But for many of us, our iPhones have turned into our only clock, and checking them in the middle of the night can be detrimental to getting back to sleep. Look into getting an alarm clock for your bedroom - it will help you avoid the blue light from your smartphone and be a lot more convenient to check.