The Best Bedtime Routine to Help You Sleep Better

I hope you’ve been putting some of those tips from the last post into action—avoiding late-night snacks, paying attention to your sleep environment, and setting up the right conditions to sleep well. But what if I told you there’s one more thing you could do to give your joints and muscles the best shot at healing while you sleep?

It's all about creating a solid bedtime routine.

Let’s face it, we’ve all had nights where we just flop into bed, scroll through our phones for an hour (guilty!), and then wonder why we can’t sleep. But having a consistent bedtime routine doesn’t just improve your sleep quality—it also gives your body a chance to fully recover from the day’s wear and tear. So let’s build the perfect routine for better sleep and healthier joints.

Your Ideal Bedtime Routine: A Step-by-Step Schedule

8:00 PM – Turn Off Screens 📱❌

This is the first step in winding down. I know it’s tempting to scroll through social media or watch one more episode of your favorite show, but the blue light from screens messes with your sleep hormone, melatonin.

Instead, put your phone away and opt for a book, calming music, or even an audiobook. Try to avoid bright, stimulating lights, and consider using dim lamps.

8:30 PM – Relaxing Activity 🛁🧘‍♂️

You’ve got about 30 minutes until it’s time for bed. This is your time to unwind.

Take a warm bath: The heat can help relax your muscles and signal to your body that it’s time to slow down.
Try light stretching or yoga: Focus on areas where you tend to feel stiffness—hips, lower back, or shoulders. Stretching helps to relieve tension that can cause discomfort the next morning. I personally love doing a few simple stretches before bed, like a gentle lower back stretch or a hip opener.

9:00 PM – Set the Scene for Sleep 🌙🛏️

Make your bedroom a sanctuary for sleep:

Dim the lights or use candles if you like.
Cool down your room to a comfortable temperature.
Make sure your bed is comfortable with supportive pillows and blankets that keep you cozy but not overheated.

This is the part of the night where you want to eliminate distractions. Make sure your room is as peaceful and calming as possible.

9:10 PM – Mindfulness or Gratitude Practice ✨

Before you drift off, take a moment to calm your mind. This is one of my favorite parts of my routine. Try one of these:

Mindful breathing: Close your eyes, take deep breaths, and focus on relaxing each part of your body, starting from your feet and working your way up to your head.
Gratitude journaling: Write down three things you’re grateful for. It could be something big or small—just focus on the positive things that happened throughout your day.

A short gratitude practice can help ease your mind and set you up for peaceful, uninterrupted sleep.

9:15 PM – Lights Out! 🌜

It’s time to rest! I always make sure that by 9:15 PM, I’m ready to hit the pillow. That gives my body enough time to fully unwind and prepare for deep sleep. And trust me, you’ll start to notice a difference if you stick to this routine for a week or two.

Consistency Is Key!

The most important thing about a bedtime routine is sticking with it. Try this schedule for a week, and see how it works for you. Even if you only get half of these steps in, you’ll still feel the benefits!

And if you find that something needs tweaking—maybe you need a little more wind-down time, or a different sleep environment—don’t be afraid to make adjustments. The goal is to make it work for you.

Let’s Talk: What’s Your Bedtime Routine?

How do you wind down at night? Do you have any go-to habits that help you sleep better or feel less stiff in the morning? I’d love to hear what works for you! Drop a comment below and share your thoughts.

Here’s to better sleep and healthier mornings,
Brandon