Buzz
How’s your progress with this month’s health reset going? (I’ve stocked my kitchen counter with kiwis, ready to enjoy them as suggested. Honestly, I’ve been looking forward to this.) This weekend, your task is to establish consistent bedtime and morning habits to enhance your sleep quality moving forward.
Is the weekend an unusual time to introduce structure to your sleep routine? It depends. While weekends are often for catching up on rest, the absence of a rigid schedule (if you work a typical 9-to-5) makes it an ideal time to try new approaches.
(For me, Friday nights are reserved for staying up late if I choose, and Saturdays are alarm-free. If I need extra rest, that’s my opportunity. As someone who thrives at night, this acts as my mental escape—a chance to say, forget the rules, I’m doing what feels right.)
Both morning and evening routines are crucial, and you can choose which one to focus on first. A solid bedtime routine ensures you wake up feeling refreshed, while a morning plan stabilizes your day, helping you determine an ideal bedtime and establish a calming pre-sleep ritual.
Create a morning routine, but remember to be gentle with yourself
Your schedule might have become unclear, particularly if you’ve transitioned from commuting to working from home. Take a moment to assess your morning habits and determine if they’re truly serving you.
A morning routine doesn’t need to be rigid or start at the crack of dawn. If waking up early to meditate, exercise, and prepare a hearty breakfast works for you, that’s fantastic! However, even those who do this consistently likely built up to it gradually, adjusting their habits bit by bit. If a relaxed, flexible routine suits you better, embrace that approach.
Unsure how to enhance your morning routine? Here are some suggestions. Try avoiding your phone until after breakfast. If mornings aren’t your thing, simplify your routine to save time. Alternatively, view your routine as a mental preparation ritual rather than a list of tasks. For more inspiration, explore our Wake Up Week posts from last year, filled with advice on handling groggy kids, morning workouts, and preparing breakfasts you’ll eagerly anticipate.
Set practical expectations for your bedtime routine
Your bedtime routine should conclude by the time you plan to sleep, so calculate backward from your wake-up time. Most people require 7 to 9 hours of sleep nightly. If you frequently feel exhausted or low on energy, consider extending your time in bed to see if it improves how you feel.
Plan your evening in reverse to ensure success. If your goal is to be in bed by 11, what should you be doing by 10:30? Do you prefer brushing your teeth and jumping straight into bed, or do you need some relaxation time after changing into your pajamas?
We offer advice on sleeping despite anxiety about global chaos, ensuring you’re practicing good sleep hygiene, and creating a bedroom environment that’s calm, quiet, and inviting. Disconnecting from devices before bed can make a significant difference. Honestly, much of our best bedtime guidance can be found on Offspring. Simply adapt the tips for getting kids to bed peacefully to your own inner child.
