RestoreAdults
5 Steps to Create the Perfect Sleep Routine For You
Ashley Abramson
Want to feel more rested, but not sure how to improve your sleep? Consistency — think the same steps on repeat every night — is the name of the game when it comes to getting more Zzzs. Think of your nightly steps as your very own sleep routine kit that helps prepare your mind and body for sleep and encourages longer and better quality rest.
There’s no one best sleep routine. Everyone’s different — one person might need a white noise machine to drift off, while someone else might rely on wind-down activities for sleep like meditation, yoga, or journaling. The important thing is to find a PM ritual you can keep up with over time.
Below, learn the best steps for creating your own bedtime routine — and how Hatch Restore can help you get the best possible rest.
1. Set a Consistent Bedtime
Keeping a consistent sleep schedule is a proven way to get better sleep — picking a time you begin your routine every night will help prepare your brain for sleep and set your body’s internal clock to help you get sleepy when it’s time for rest.
The first step is to decide when you want to be in bed and how much sleep you need to feel rested. Don’t stress if you aren’t in bed every day at precisely the same time. Instead, try setting a half-hour window to be in bed by. Along with a white noise machine and wake-up light alarm, Hatch Restore comes with features that make it easier to stick with a routine.
For example, you can set up a personalized light and sound pairing called Cue to Unwind to remind yourself when it’s time to put your phone away and start getting ready for bed. Need to go to bed at a different time certain nights? Just set up another Cue for earlier or later.
2. Avoid Screens an Hour Before Bed
Blue light from electronic devices can interfere with your circadian rhythm, making it hard to fall and stay asleep. That’s why it’s a best practice to swap your screens for more relaxing activities an hour before bed.
We get it: There’s something weirdly comforting about your bedtime phone ritual, even if it keeps you awake. Hatch Restore is a screen-free sleep solution that allows you to wind down and get cozy — all without your phone.
The device comes with plenty of sleepy audio options. Looking for entertainment? Tune into the latest pop culture deep dives or gossip on Pillow Talk, our 7-night-a-week bedtime podcast. Want something more relaxing? Listen to Meditations for a Racing Mind or Sunset Sound Baths. You’ll be in dreamland before you know it.
3. Wind Down with a Calming Activity
Once you know when you want to go to bed, give yourself some time to settle into rest with wind-down activities for sleep. Your wind-down time is when you’ll begin the process of relaxing for bedtime and complete some of your sleep rituals, like reading a book, deep breathing, or gratitude journaling. Give yourself plenty of wind-down time so you don’t feel rushed. Remember: This is all about relaxation!
Need some help getting there? The best sleep routine devices help your mind and body calm down for bed. Hatch Restore does both, creating space for wind-down time with soothing light and audio pairings. The Hatch app allows you to create a multi-step wind-down and sleep routine. Additionally, Restore gives you a vast library of relaxing content like soothing music, guided meditations, and sleep stories designed to help you leave your day behind and prepare yourself for sleep. Try pairing Restore audio with another calming activity: For example, Restore Reading Soundscapes provides relaxing background audio you can turn on when you read, available in 15, 30, and 60-minute sessions.
4. Optimize Your Sleep Environment
A calming environment is one of the best ways to set yourself up for sleep success. Think of your sleep space like another cue for your circadian rhythm. Your brain and body love a dark, cool, and cozy sleeping space, so tools like a sleep mask, black-out shades, and breathable sheets can go a long way in helping you drift off.
Your body’s internal clock also takes cues from the light you see. Warm tones like red, orange, or peach help mimic the sunset, letting your circadian rhythm know that it’s time to sleep. Hatch Restore features an ever growing circadian light library including sunsets, sunrises, dynamic lights, and solid colors to help you wind down, stay sleeping, and wake up feeling rested.
A white noise machine can help block out loud sounds like sirens, car alarms, or noisy neighbors — but the sounds you listen to during your sleep routine can also impact the quality of your sleep. Restore gives you access to dozens of curated, science-backed night sounds, ranging from waterfalls in Iceland to waves off the California coast, as well as proven frequencies like white, brown, and pink noise to help you drift off into deep relaxation.
5. Wake Up Gently and Consistently
Your sleep routine doesn’t end when you fall asleep. How you wake up every morning also influences how rested you feel. Jolting awake to a grating alarm blaring in your ear is going to undo all the work you put in the night before. Instead, it’s best to lift yourself gently out of sleep, using a combination of light and sound.
With Hatch Restore’s Sunrise Alarm, you can set a gentle wake-up that begins about thirty minutes before your desired wake up time. Restore will gradually brighten to mimic the sunrise, and play a gentle wake-up sound — like peaceful flute music or birdsongs — to ease you into the day.
Try to keep your wake-up routine as consistent as possible to support your circadian rhythm. The more consistent you are, the easier it’ll be to fall asleep and wake up!
How Hatch Restore can help you get your best sleep routine solution
Sleep research supports the importance of a consistent sleep routine including steps like these:
- Set a consistent bedtime
- Avoid screens an hour before bed
- Wind down with a calming activity
- Optimize your sleep environment
- Wake up gently and consistently
That said: Everyone's different, and your sleep routine should be as unique as you are. Hatch Restore allows you to create a sleep routine you actually enjoy - and the more you keep up with your routine, the easier it'll be to get better rest.
How Hatch Restore Compares to Other Sleep Tech
The best sleep routine devices help you personalize your ritual into steps you’ll actually keep up with over time. Standalone white noise machines or wake-up light alarms can help with one part of the equation, but ideally, sleep aids for adults should allow you to create a more comprehensive routine. Similarly, sleep tracking tech or meditation apps can help you wind down for bed, but they often involve relying on a phone, which can actually interfere with rest.
Applying the best of sleep science, Hatch Restore makes it easy to build a routine that supports your circadian rhythm with a nightlight, noise machine, and sunrise alarm — no phone needed. What’s a better investment than the very best sleep?
