A Realistic Bedtime Routine for Adults
Estimated reading time: 7 minutes
Key takeaways
- Make the routine repeatable—not perfect.
- A steady wake time can be more useful than trying to follow a rigid sequence at exactly the same minute every night.
- Use the last 30–60 minutes before bed to shift into quieter activities.
- Healthy sleep habits are useful guidance, but they aren’t a substitute for assessment or treatment when ongoing problems need attention.
Table of contents
Start with your wake time and sleep needs
It’s often easier to plan backward from the time you need to get up than to pick an arbitrary bedtime. Adults ages 18–60 should generally get at least seven hours of sleep a night. The CDC lists 7–9 hours for adults ages 61–64 and 7–8 hours for those 65 and older. Sleep health also involves sleep quality, timing, regularity, and whether a sleep disorder is present—not just the number of hours in bed. (CDC sleep guidance; AASM position statement on sleep and health)
For example, if you need to wake at 6:30 a.m., a bedtime that allows for at least seven hours of sleep might be a starting point. You may need a longer sleep opportunity, especially if you’re often tired during the day. Give yourself enough time, but don’t force yourself into bed when you’re alert and wide awake. The American Academy of Sleep Medicine recommends going to bed when sleepy, while keeping bedtime and wake time consistent where practical. (AASM healthy sleep habits)
A steady wake time can be more useful than trying to follow a rigid sequence at exactly the same minute every night. Weekends and changing responsibilities may make perfect consistency unrealistic; aim for a schedule you can maintain most of the time.
A flexible bedtime routine to try
Think of the routine as a gentle taper in activity, not a checklist you have to complete. The timing below is a template. You can shorten it, rearrange it, or keep only the steps that suit you.
About an hour before bed: close out the day
Finish work or other demanding tasks if you can. Lower the lights and decide when you’ll stop using devices. Notifications, messages, and unfinished tasks can keep your attention engaged, so it may help to silence them or leave your phone outside the bedroom.
AASM guidance recommends turning off electronic devices at least 30 minutes before bed. This is a practical starting point, not a rule that every person must follow in exactly the same way. If you need a device for an essential task, try to make that task brief and avoid turning a quick check into more work or scrolling. (AASM healthy sleep habits)
About 30 minutes before bed: choose one or two calming activities
Pick something quiet that you’re willing to repeat. Options include reading a print book, journaling, taking a warm shower or bath, or doing quiet breathing or meditation. Gentle stretching may also suit you if it feels relaxing rather than energizing. These are options—not required steps, and not guarantees of better sleep. (AASM bedtime calculator and guidance)
If your mind tends to run through tomorrow’s tasks, try writing down a short list of what you need to remember. Keep it practical: note the task and, if helpful, the next action. The point is to put the reminder somewhere other than your working memory, not to solve every problem before bed.
At bedtime: go when you feel sleepy
Get into bed when you’re ready to sleep, in a room that feels comfortable and is as dark and quiet as you can reasonably make it. If a book helps you unwind, read somewhere other than bed if reading in bed keeps you awake for a long time. You don’t have to create a perfect sleep environment; focus on the disturbances you can actually change.
If you’re awake in bed and getting frustrated, AASM guidance suggests getting up after about 20 minutes, doing a quiet activity in low light, and returning when you feel sleepy. You don’t need to watch the clock for an exact cutoff—clock-checking can become another source of frustration. Avoid using your phone during this interval if you can. (AASM healthy sleep habits)
Make the bedroom easier to sleep in
Aim for a bedroom that’s quiet, relaxing, and comfortably cool. “Comfortably” matters: the supplied guidance doesn’t prescribe one ideal temperature for everyone. If light is a problem, try darker curtains or an eye mask. If noise interrupts you, earplugs or a fan may help, depending on your situation and preference. (CDC sleep guidance; AASM healthy sleep habits)
Look for the specific thing that disrupts your sleep rather than buying equipment by default. Someone bothered by streetlights may benefit from blocking light; someone awakened by household noise may need a different solution. A sleep environment can support a routine, but it won’t necessarily address persistent sleep difficulties on its own.
Habits earlier in the day can matter too
A bedtime routine starts before bedtime. Regular exercise can support sleep, but a workout doesn’t need to become a late-night requirement. If exercise close to bed leaves you feeling alert, try moving it earlier and see whether that suits you better. (AASM healthy sleep habits)
Pay attention to caffeine timing. AASM and CDC guidance advise avoiding caffeine in the afternoon or evening. If you’re having trouble sleeping, note when you drink coffee, tea, energy drinks, or other caffeinated beverages and whether changing the timing is practical for you. (AASM healthy sleep habits; CDC sleep guidance)
Alcohol can make some people feel drowsy, but it isn’t a recommended sleep aid. Guidance also advises avoiding alcohol and large meals close to bedtime. If you usually eat late because of your schedule, a smaller or earlier meal may be more comfortable when feasible; there’s no need to force a particular meal schedule that doesn’t fit your life. (CDC sleep guidance; AASM healthy sleep habits)
Common bedtime routine mistakes
Going to bed early while wide awake. More time in bed doesn’t always mean more sleep. Set aside enough opportunity for sleep, but follow the cue to go to bed when you feel sleepy rather than lying down early just to meet a target.
Trying to follow a long, exact ritual. A routine can become another task to worry about. The AASM lists activities such as reading, journaling, and a warm bath as possible choices, not a required formula. A short, sustainable routine is more useful than an elaborate one you dread. (AASM bedtime calculator and guidance; AASM bedtime-routine survey)
Blaming only screen light. Devices can keep you mentally engaged, too. The practical question isn’t just whether a screen is bright; it’s whether device use keeps you working, scrolling, or checking messages when you meant to wind down. Turning devices off at least 30 minutes before bed is AASM guidance, but people’s circumstances differ. (AASM healthy sleep habits)
Staying in bed frustrated. If sleep isn’t coming and you’re getting more alert or annoyed, try leaving bed for a quiet, low-light activity and returning when sleepy. The aim is to avoid turning bed into a place where you spend a long time wrestling with wakefulness. (AASM healthy sleep habits)
Expecting a routine to fix every sleep problem. Sleep habits can help, but they don’t establish why someone is sleeping poorly. The available guidance supports healthy habits; it does not show that one particular wind-down activity works for everyone. An AASM survey reports bedtime behaviors and disruptions, but those findings don’t prove that a specific ritual causes better sleep. (AASM survey)
When to get help for ongoing sleep problems
Consider talking with a healthcare professional if sleep problems persist, interfere with daytime functioning, or make you concerned that a sleep disorder may be involved. Healthy sleep habits are useful guidance, but they aren’t a substitute for assessment or treatment when ongoing problems need attention. (AASM position statement on sleep and health; CDC-hosted sleep improvement guidance)
For tonight, choose one manageable change: set a realistic wake time, stop work a little earlier, or put your phone away for the last 30 minutes. Keep what feels sustainable and adjust the rest.
FAQ
How long should a bedtime routine be?
Use the last 30–60 minutes before bed to shift into quieter activities. The timing is a template: you can shorten it, rearrange it, or keep only the steps that suit you.
What time should adults go to bed?
Plan backward from the time you need to get up and give yourself enough time for sleep. Adults ages 18–60 should generally get at least seven hours of sleep a night. Go to bed when you feel sleepy, while keeping bedtime and wake time consistent where practical.
What should I do if I can’t fall asleep?
If you’re awake in bed and getting frustrated, try getting up after about 20 minutes, doing a quiet activity in low light, and returning when you feel sleepy. You don’t need to watch the clock for an exact cutoff.
When should I talk with a healthcare professional about sleep?
Consider talking with a healthcare professional if sleep problems persist, interfere with daytime functioning, or make you concerned that a sleep disorder may be involved.
