Create A Bedtime Routine

Follow a bedtime routine that gets your body and mind ready for sleep. Train your brain to know that it is time to sleep. If you work shifts that have you sleep during the day, developing a bedtime routine is a very important step to help you sleep.

Sample Bedtime Routine:

1. Turn most lights off an hour before bedtime. Dim lights that can be dimmed.

2. Lock or check doors and windows.

3. Check on any sleeping children.

4. Put my pajamas on.

5. Brush and floss my teeth.

6. Wash my face.

7. Put lotion on my hands and feet.

8. Do 5 minutes of relaxation exercises (see Week 4 activities or take 15 deep, slow breaths).

9. Turn off the bedside light.

10. Pull down the covers and get into bed.