How to Get Ready for Bed

At the end of the day it is tempting to crawl in bed fully clothed, turn out the light and konk out. But, establishing a routine at bedtime may help you fall asleep faster and sleep better. Follow these steps to get ready for bed.

Instructions

Difficulty: Easy

1. Establish a sleep schedule. Try to go to bed and wake up at the same time each day.
2. Dim the lights as you start to get ready for bed. This signals your body that it is time to wind down. Turn off any loud music or television.
3. Drink a cup of warm milk or decaffeinated tea. Eat a small snack if you are hungry, but you should not eat large meals or consume caffeine close to bedtime.
4. Take off all of your jewelry. You don't want to wear anything to bed that might get caught in your covers.
5. Change into pajamas. Wear something comfortable that allows you to move freely. Wash your face, removing all of your makeup. Take any medications you need and brush and floss your teeth.
6. Adjust the temperature in your bedroom. It's usually more comfortable to sleep when it's cool, but set the thermostat to your preferred temperature. Some people sleep better when they turn on the ceiling fan to circulate the air.
7. Arrange the pillows and blankets the way you want them before getting into bed. Have an extra blanket if you think you might get cold.
8. Allow yourself a few minutes of quiet time before getting into bed. Use this time to pray, meditate or just relax. This will help clear your mind before lying down to sleep.

Tips & Warnings

• A bath or shower is another relaxing activity to add to your bedtime routine if you have the time.
• Keep a notebook and pen or pencil beside your bed. If you think of something important, jot it down so you can deal with it the next day.