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(JD) · Mar 26, 2011, 07:17 PM

A good bedtime routine will help you gain that restorative sleep which is so important for optimum functioning.

Only you will be able to figure out what works for you. I suggest you put one together, and then begin tweaking one element at a time until you find one that works.

I agree that it's probably best to begin at least one hour (1 hour) prior to when you need to be in bed.

By creating a routine --routine meaning you do it in the same way each night, at the same time intervals--you give your body clues and warnings that it's time to get ready to sleep.

Before I get to some suggestions of what to do, let me remind you of some things not to do?

Don't play video/computer games, unless quiet and calm (I can't think of a one)...
Don't watch violent or exciting tv, whether movies, sports or reality show.
Don't exercise at night before bedtime.
Don't argue with anyone, or call anyone on the phone if you have animated conversations.
Don't do bill paying or other often frustrating activities.

Now... some suggestions of what you want to add into a good routine....

Warm bath or shower and clean night clothes...
Warm drink (not caffeine) such as herbal tea that helps sleep...
Devotional or otherwise encouraging book reading...
List making of things not completed today...getting them onto paper allows your brain to quit thinking about them, worrying you might forget one. Write them down and tell yourself it's nighttime and there's nothing you can do about any of it at night anyway.
Think about what you wish to dream about...think good thoughts and happy memories...
You might want to consider taking sleep/calming herbs (ask your doctors) valerian, passion flower, skullcap, camomile are all good ones. I find taking some an hour before bed, and again at bedtime works best for me. (So don't just think about taking something one way.) If you can't do herbs, ask your doctor about a short term sleep aid (less than 2 weeks) to help you establish your routine.

If you have a really active life, or high anxiety, you might need to "head that way" 2 hours ahead of time, and go more slowly.

These are just some suggestions that I hope will lead you to finding what works for you. Sleep well!