There is a large amount of evidence showing that keeping a consistent sleep schedule is incredibly important for a variety of health outcomes. Regular schedules are associated with improvements in alertness, health and safety behaviors, inflammation, mental health, cognitive performance, academic performance, sleep duration, and sleep quality. On the other hand, irregular sleep schedules have been linked to worse health outcomes across the board. Even so, sticking to a consistent schedule every single day can be tough. According to the 2019 Sleep in America Poll, only 30 percent of American adults reported sticking to their usual weekday bedtimes and wake times every day during the previous week. For the 70 percent of people who did not stick to a consistent bedtime, most deviated from their usual bedtime by about 30 minutes to 1 hour. About 12 percent deviated by 1-2 hours, and 6 percent by more than 2 hours.
We do not usually think about bedtime routines as something adults need, but they are just as important for us as they are for kids if we want to maintain a consistent sleep schedule. In this article, we will cover four simple steps to building a bedtime routine that can help you fall asleep around the same time each night and get all of those benefits.
Set a bedtime routine timer
Time can really get away from us at night, especially if we have not had much time to ourselves all day. Setting a timer or alarm about 1 hour before bedtime can remind you to start your bedtime routine and keep things on track. When the timer goes off, start preparing your environment for sleep. Dim the lights to signal to your body that it is time to wind down. Turn the temperature down so your bedroom is cool and comfortable when you get into bed. Minimize loud noises as much as possible so your brain can start to settle and unwind.
Put handheld electronics to bed
At least 1 hour before bedtime, put your handheld electronics to bed too. In a large study by Zhong (2025), researchers found that adults who used handheld electronics such as smartphones, tablets, and laptops within 1 hour of bedtime were more likely to get less than the recommended 7-9 hours of sleep. On average, they went to bed about 19 minutes later, got 50 minutes less sleep per week, and had a 33 percent higher likelihood of reporting poor sleep quality compared to those who did not use handheld electronics within that final hour. If you feel like you need something on in the background to help settle your mind, watching television may be a better option than scrolling on your phone. Just be sure to set a timer so it turns off automatically and does not end up pushing your bedtime later.
Set aside enough time for hygiene and relaxation
A successful bedtime routine includes both basic hygiene tasks and activities that promote relaxation. Make sure you set aside enough time for things like washing your face and brushing your teeth, along with something that helps your mind and body unwind. Research has shown that mindfulness meditation, a consistent yoga practice, and reading in bed for 15-30 minutes can all improve people’s ability to fall asleep and stay asleep. Environmental supports can help here too. For example, placing a sticky note on your bathroom mirror that reminds you to read after brushing your teeth can help make that habit easier to follow through on.
Lights out about 20 minutes before your intended sleep time
Many of us keep answering emails until 9:58 and then immediately jump into bed hoping to be asleep by 10. Unfortunately, that is usually not how it works. For most healthy adults, it takes about 20 minutes to fall asleep after turning the lights out. Try getting into bed and turning off the lights about 20 minutes before the time you actually hope to be asleep. This gives your body enough time to transition into sleep naturally. While you are lying in bed, slow breathing with longer exhales can help activate the parasympathetic nervous system and signal to your body that it is safe to relax and drift off.
Final thoughts
Keeping a consistent sleep schedule can have a powerful impact on both your physical and mental health, but it does not usually happen by accident. A simple, predictable bedtime routine helps create the conditions your body needs to wind down at the same time each night. You do not need a complicated routine or a long list of sleep hacks. A reminder to start winding down, putting electronics away, allowing time for hygiene and relaxation, and giving yourself enough time to actually fall asleep can go a long way. Small, consistent habits at night can make it much easier to keep a stable sleep schedule and wake up feeling more rested the next day.
Lindsay Anderson is a behavioral sleep specialist.
