How a nightly routine can help you get to bed on time

Bedtime routines might sound like something for children, but if you’re a grown-up who needs to learn how to stop going to bed late, having a go-to nightly routine can be a game-changer.

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By Katherine Bruce

Struggling to go to bed on time? It's a common issue that the experts call 'bedtime procrastination', and it affects millions worldwide.

So what can you do about it?

Aside from signing up for the Untired Me programme (of course!) a good first step is simply writing down a nightly routine. Here’s a quick guide to why creating this kind of intentional bedtime routine can help you go to bed on time – and how to create one that suits your life.

Who needs a bedtime routine?
What does 'bedtime routine' actually mean?
How does a nightly routine stop you going to bed late?
Tips for creating a bedtime routine
Bedtime routine Q&A

Who needs an intentional bedtime routine?

Experts often talk about the value of bedtime routines for people struggling with insomnia or poor sleep quality. But they're also brilliant for bedtime procrastinators: people who constantly find themselves delaying going to bed for no good reason. Examples of bedtime procrastination behaviours include:

• Losing track of time in the evenings.
• Staying up too late to reclaim some me-time.
• Struggling to stop working or doing admin at night.
• Binge-watching “just one more episode” every evening.
• Feeling tired all day but still going to bed late.

If your bedtime procrastination habit includes any of the above, creating an intentional bedtime routine can really help.

What does 'bedtime routine' actually mean?

A nightly bedtime routine is simply the sequence of activities that takes you from the end of your day to lights out.

Humans are creatures of habit, so you probably already have some kind of nightly routine that you follow before bed: what you do in the evening, what you eat or drink, when you start getting ready for bed, and even how tired you need to be to finally turn the lights out.

But if you regularly stay up later than intended, that routine may be part of the problem.

Because nowadays, it's easy to end up with an unintentional evening routine filled with activities that require high levels of self-regulation to stop. These often include:

• Scrolling social media
• Binge-watching
• Doing life admin
• Catching up on work emails
  

Unfortunately, our self-regulation is often at its lowest ebb by the end of the day. So creating a go-to bedtime routine (as opposed to an unintentional one) is a great way to start taking control.

How does a nightly routine stop you going to bed late?

Let's face it, we often don't stay up late because we want less sleep. It just somehow happens.

One minute we're watching TV and scrolling at 9pm; the next, it’s 11.30 and we've stayed up too late yet again.

But according to bedtime procrastination research, simply having a step-by-step plan for bedtime makes us much more likely to go to bed on time. Here are four reasons why:

It reduces the need for self-regulation. Bedtime procrastination often happens when you're mentally tired and relying on willpower to stop what you're doing. A consistent bedtime routine removes some of that decision-making. Instead of asking yourself whether you should go to bed, you simply follow the next step in your routine.

It provides clarity. No more pretending that midnight is a reasonable time to leave the sofa if you need to be up early.

It helps turn going to bed into an automatic habit. The more times you repeat your routine, the stronger the neural pathway becomes, creating a new habit.

It reduces that “I deserve some more me-time” feeling. Instead of accidentally wasting hours online or doing unimportant tasks, you create an intentional evening that actually leaves you feeling better.

Tips for creating a bedtime routine

Choose your nights: Lots of sleep experts say to go to bed at the same time every night. If that doesn’t suit your life right now, try aiming for three or four nights a week. Going out dancing is probably a good reason to stay up late; doomscrolling isn't.

Be specific: Plan out exactly what you’re going to do/watch/read before you go to bed and once you’re in bed.

Know your timings: Do you need to be in bed at 10.30, or actually asleep by then?

Use a testing mindset: You don’t need to come up with a plan that works first time – treat your nightly routine as an experiment...learn and adjust as you go.

Nightly routine Q&A

How easy is it to start a new bedtime routine?

If bedtime procrastination has become a habit, your brain might resist the change. But that doesn't mean the routine isn't working. Consistency matters more than motivation.

Do I need to do the same thing every single night?

In an ideal world, you'd probably go to bed at about the same time every night. But if that doesn't suit your life right now, focus instead on a manageable number of nights per week.

What happens if I break my routine?

Nothing - as long as you don't give up. Instead, simply restart the next evening or try something a little different. Bedtime routines work through repetition over time, not perfection.

And finally...

Sleep is important, so give yourself the time to make your new bedtime routine a success. As habit expert Charles Duhigg says, 

“Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped."

What's next?

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