Remember your (potentially dreaded) bedtime routine as a kid?
Mom or dad escorting you to the bathroom so you could brush your teeth, washing your little face, flossing your baby teeth, and slipping into your undoubtedly fuzzy pajamas? You’d probably never have guessed back then that you’d miss your bedtime routine as an adult… but here you are- craving the kind of sleep you got when you were seven.
The importance of getting enough sleep is just one of those things that can’t be overstated. We all know it’s important for our physical and mental health to get all the zzz’s our body needs, but if we’re being honest- does anyone really have that on lockdown? Send us their number if you do. We have questions.
Anyway, bedtime routines! They’re important as kids and even more so as adults. We’re not going to get into all the nitty gritty about why you should be getting enough sleep or what the downsides are if you’re not- because at this point we all know about the effects, from depression and anxiety to chronic inflammation, diabetes, obesity and a weakened immune system.
But instead of harping on all of that, we’re dishing out some seriously helpful advice so that you can build the perfect bedtime routine for yourself and get the best sleep of your life. We’re not sleep-experts, but we have a few in our back pocket!
Below you’ll find:
- How you’re affected when you don’t get enough sleep
- Some actionable ways to get better sleep
- A few of our favorite sleep aids that are absolute musts in our wellness toolkit.
Keep reading to learn why it’s important to establish an adult bedtime routine, and how you can do just that with the help of a few simple lifestyle changes. We’re about to give your Fairy Godmother a run for her money…
First Off- Here’s Why Sleep is So Important
Your quality (or not) of sleep affects literally every aspect of your life. While you’re catching up on zzz’s at night, your body is diligently working behind the scenes to rejuvenate itself, supporting healthy brain function and balancing hormones– making you feel fresh and revived when you wake up.
There are many reasons why you may be struggling to sleep at night, or are just not getting as much sleep as you’d like- but there are equally as many things that you can do about it.
Here Are Some Classic (and Some Out-of-the-Box) Tips and Tricks for Building an Adult Bedtime Routine:
Stop Drinking Caffeine After 2:00pm
Honestly, you can kick off your bedtime routine as early as 2:00pm. We know how tempting it is to rely on caffeine to stay perky and alert during the day, especially if you’re working long hours or you have kids that are constantly demanding your attention. However, when 2:00pm rolls around, switch out your coffee or matcha for a non-caffeinated herbal tea. Why, you may ask?
“The speed at which you metabolize caffeine creates a natural cut off point through the day,” Dan Reardon, MD, tells Well+Good. He studies how coffee affects people, especially when it pertains to sleep, and has found that really, it all depends on your metabolism. “A fast metabolizer might clear 100-200 milligrams- what’s in a typical cup of coffee- in just a few hours, whereas it might take a slow metabolizer 12+ hours, which could impact sleep.”
Dr. Reardon suggests- for slow coffee metabolizers- a cut-off time between 12:00-2:00pm because it can take your body a full eight hours to process said caffeine burst. But even if it goes right through your system, fast metabolizers should have their last cup no later than 5pm, when you’re about to start your bedtime routine.
In the CBD Sleep Kit CBDRosebud Sleep Kit Barbari Airplane Mode Herbal blend is a fantastic substitute for a cup of coffee. This blend can be used as tea- which is delicious and soothing- but you can also use it as incense or stick it in your pipe and smoke it. No, we’re not being facetious; we really want you to try smoking it!
What the sleep experts say: Ditch your cup of coffee after 2:00pm, and make a cup of herbal tea instead!
Wear Blue-light Glasses During Screen Time
Speaking of cutting out: the National Sleep Foundation recommends that you should stop using electronic devices, like your cellphone, tablet or computer, at least 30 minutes before bed.
And while this is certainly ideal, the reality is that it’s not always possible to stay away from screens. This is where blue light glasses come in. We know- we thought it was a little gimmicky at first, too. You’re probably wondering what a pair of non-prescription eyeglasses could have to do with getting better sleep, or why we’re bringing it up in this post. We’ll tell you.
As natural light dissipates in the evening, your body slowly starts to release melatonin (the hormone responsible for making you feel drowsy). When the sun rises in the morning, the body will release the hormone known as cortisol that promotes energy and alertness. This is where blue light glasses come in.
Studies show that blue light- the kind emitted from your computer and phone screens- wakes up your brain and suppresses melatonin production- which is vital for happy, healthy sleep. If you’re like many people nowadays spending long hours in front of a screen, you should think about wearing blue light glasses– especially during the late afternoon and evening when your body is beginning to wind down for the night.
What the sleep experts say: Incorporate being mindful of your screen consumption and using a pair of blue light blocking glasses into your adult bedtime routine, and prepare to be amazed at how quickly your quality of sleep will improve.
Incorporate CBD Into Your Bedtime Routine
CBD can help with a variety of issues, like post workout soreness, menstrual cramps, menopause symptoms, and chronic pain. And while it’s a misconception that CBD makes you sleepy, a few drops of your Rosebud CBD oil can definitely help you get better sleep. Here’s how:
- According to this study, CBD can help reduce the anxiety and stress that might be keeping you up at night.
- CBD interacts with your body’s endocannabinoid system (ECS), triggering various neurological effects, regulating your body’s circadian rhythm being one of them- which helps improve insomnia and sleeplessness.
And from years of reviews and customer feedback, we know that so many people in our Rosebud community have found incredible benefits from adding a high dose CBD to their nightly routines – which is why we created our CBD Sleep Kit! The kit includes: a silky eye mask, Rosebud Extra Strength CBD, Barbari’s Airplane Mode Herbal Blend, and it all comes in a custom Rosebud Stash Bag.
What the sleep experts say: Make a habit out of reaching for your bottle of CBD before you hit the hay.
Level-Up Your Adult Bedtime Routine with an Eye Mask
If you find that cutting out light helps you get better rest, a sleep mask may be just what you need. Say goodbye to blackout shades, this is a way better alternative. Research from 2010 has shown that the use of sleep masks can result in more REM time, shorter REM latency, and elevated levels of melatonin- which helps promote better sleep.
What the sleep experts say: Make reaching for your sleep mask (better yet, a custom Rosebud eye mask) part of your nightly bedtime routine.
The Bottom Line on Building Your Own Bedtime Routine
The importance of getting. Really. Good. Sleep. can’t be stressed enough.
When it comes to building your own sleep routine, trial and error is going to be a big part of your process. Since everyone is different, what works perfectly for someone else might not be exactly what your body needs to get the best sleep. Play around with the different tools available to you- from sleep masks to herbal tea- and refer back to this article as a guide to getting better sleep.
What does your bedtime routine look like as an adult? We’d love to hear what helps you sleep like a baby, so share your secrets with us below!
FDA DISCLOSURE: The statements on this website have not been fully evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always check with your physician before starting a new dietary supplement program or any product said to benefit you, your family, your friends, or your pets.