{"id":66646,"date":"2024-10-23T15:01:26","date_gmt":"2024-10-23T15:01:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66646"},"modified":"2024-10-23T15:01:26","modified_gmt":"2024-10-23T15:01:26","slug":"somatic-bedtime-routine","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/","title":{"rendered":"Somatic Bedtime Routine: How it Helps and What it Looks Like"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Should_You_Do_Somatic_Exercises_Before_Bed\" >Should You Do Somatic Exercises Before Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Can_You_Do_Somatic_Exercises_in_Bed\" >Can You Do Somatic Exercises in Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#What_Is_Somatic_Work_for_Sleep\" >What Is Somatic Work for Sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#What_Is_the_3_2_1_Bedtime_Routine\" >What Is the 3 2 1 Bedtime Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Somatic_Bedtime_Routine_for_Beginners\" >Somatic Bedtime Routine for Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Somatic_Breathwork\" >Somatic Breathwork<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Somatic_Bodywork\" >Somatic Bodywork<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Is_insomnia_somatic\" >Is insomnia somatic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Is_sleep_autonomic_or_somatic\" >Is sleep autonomic or somatic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Is_sleep_disturbance_somatic\" >Is sleep disturbance somatic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Is_insomnia_neuro_or_psych\" >Is insomnia neuro or psych?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#Bottom_Line\" >Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Getting good sleep is important for your overall well-being as it helps your body deal with stressors it encounters throughout the day. Every person has a circadian clock system that works in conjunction with their stress system. These systems are so closely related that one of them becoming dysregulated can lead to the other becoming dysregulated. Having your sleep routine thrown off can lead to heightened levels of cortisol throughout the body, which can ultimately cause disarray and lead to a domino effect in other areas of life (<\/span><a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-030-46184-3_5\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Bedtime_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">For these reasons and more, making sure you regularly get a good night\u2019s rest is essential for maintaining low stress levels and overall well-being. However, saying that it\u2019s important to get good sleep and actually doing it are two different things. Whether you struggle to get sleep because you have small children, a busy schedule, or just can\u2019t seem to sleep through the night, it\u2019s important to find ways to mitigate your sleep struggles. One way to help improve your ability to get well-rested at night is to create and stick to a bedtime routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than utilizing just any bedtime routine, we suggest incorporating somatic exercises into your pre-bed regimen. Combining your preferred and common pre-bed practices with <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-practices\/\"><span style=\"font-weight: 400;\">somatic practices<\/span><\/a><span style=\"font-weight: 400;\"> is a great way to calm your nervous system and your mind.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Do_Somatic_Exercises_Before_Bed\"><\/span><strong>Should You Do Somatic Exercises Before Bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a variety of somatic exercises and other somatic activities you can and should do before bed. Unlike regular exercise, somatic exercises can help prepare your mind and body for sleep. Running and weightlifting right before bedtime are a bit different as activities such as these tend to get your adrenaline flowing and make your mind and body ready for action rather than rest. This can be true even if this type of exercise tires you out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic movements help encourage mind-body connection, which has been proven to increase body awareness. This is great because improved body awareness may improve your ability to participate in bedtime activities such as meditation, which is well known for helping people get to sleep. The entire purpose of somatic exercise is to reduce stress by releasing tension throughout your body (physical and emotional) and calm the mind. Having a relaxed body and mind is a great start to getting a good night\u2019s sleep (<\/span><a href=\"https:\/\/www.proquest.com\/openview\/8f254b0e4aeb0759d166e7855e1c060d\/1?pq-origsite=gscholar&amp;cbl=2026366&amp;diss=y\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Bedtime_Routine\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Somatic_Exercises_in_Bed\"><\/span><strong>Can You Do Somatic Exercises in Bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the greatest things about somatic exercise is that you truly can do it anywhere. There are a variety of <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-stretches-you-can-do-in-bed\/\"><span style=\"font-weight: 400;\">somatic exercises in bed<\/span><\/a><span style=\"font-weight: 400;\"> that can be performed either lying down or <\/span><a href=\"https:\/\/betterme.world\/articles\/seated-yoga-poses-for-beginners\/\"><span style=\"font-weight: 400;\">seated<\/span><\/a><span style=\"font-weight: 400;\"> as they don\u2019t require a lot of space or vigorous movements. Some somatic exercises involve only doing <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-breathwork\/\"><span style=\"font-weight: 400;\">breathwork<\/span><\/a><span style=\"font-weight: 400;\"> or gently manipulating parts of your body while others involve dancing or manipulating your body into more complex positions (<\/span><a href=\"https:\/\/www.google.com\/books\/edition\/The_Somatic_Therapy_Workbook\/pBgIEAAAQBAJ?hl=en&amp;gbpv=1&amp;dq=somatic+exercise&amp;pg=PA9&amp;printsec=frontcover\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One type of somatic exercise you can do in bed is <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-the-neck\/\"><span style=\"font-weight: 400;\">neck exercise<\/span><\/a><span style=\"font-weight: 400;\">. People tend to hold a lot of stress and tension in their necks, so doing exercises that will help release this tension and mitigate the pain will likely help you sleep better (<\/span><a href=\"https:\/\/drnavin.com\/can-emotional-stress-cause-neck-pain\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This can include doing something as simple as tilting your head to one side and holding it in that position briefly before then doing the other side. You can also do visualizations and body scanning while in bed.\u00a0<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/insomnia-weight-loss\/\">Insomnia Weight Loss: How Can Skimping On Zzz\u2019s Sabotage Your Weight Loss Journey?<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Work_for_Sleep\"><\/span><strong>What Is Somatic Work for Sleep?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research has shown that many people experience somatic symptoms that cause them to experience a variety of sleep disturbances. The most common cause of these somatic symptoms tends to be stress, most commonly work-related stress. As you may imagine, regularly experiencing these symptoms and having your sleep disturbed as a result of them can have a negative impact on your quality of life (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/9\/9\/1128\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Somatic work for sleep involves engaging in somatic practices such as <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-massage\/\"><span style=\"font-weight: 400;\">somatic massage<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-yoga-for-weight-loss\/\"><span style=\"font-weight: 400;\">somatic yoga<\/span><\/a><span style=\"font-weight: 400;\">, visualizations, body scanning, and somatic exercise and stretching in an attempt to calm your mind and body before sleeping.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Bedtime_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-63007\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_19-1024x576.png\" alt=\"Somatic Bedtime Routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_19.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_19-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_19.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_19-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_3_2_1_Bedtime_Routine\"><\/span><strong>What Is the 3 2 1 Bedtime Routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What exactly the 3 2 1 bedtime routine is may vary depending on who you ask. Generally, this refers to a routine where there\u2019s something you stop doing 3 hours before bed then another thing you stop doing 2 hours before bed, and finally, something you stop doing 1 hour before bed. The purpose of this sleep hygiene routine is to help prepare your mind and body for rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most commonly, the 3 2 1 bedtime routine involves stopping drinking any alcohol and eating food 3 hours before bed. Then, 2 hours before bed, you\u2019re supposed to make sure you\u2019re not working or doing any demanding exercise. Finally, 1 hour before bed, you\u2019re supposed to do away with any screens and dim the lights. This means no TV or phone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating this routine as part of your somatic bedtime routine can potentially further enhance the benefits. It can be a great idea to spend the hour before bed when you\u2019d typically be scrolling on your phone or watching TV completing your bedtime routine. This is also likely to make it easier to stay away from screens as your mind and body will be preoccupied.\u00a0<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/is-drinking-milk-before-bed-good-for-weight-loss\/\">Is Drinking Milk Before Bed Good For Weight Loss: The Truth About This Calcium-Packed Drink<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Bedtime_Routine_for_Beginners\"><\/span><strong>Somatic Bedtime Routine for Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While a somatic bedtime routine can include participating in somatic exercises and stretches, it can also incorporate other types of somatic work such as meditation and breathwork. If you want to try a somatic bedtime routine but aren\u2019t sure where to start, we\u2019ve created a simple routine you can use.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Breathwork\"><\/span><strong>Somatic Breathwork<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing somatic breathwork is a great way to encourage <\/span><a href=\"https:\/\/betterme.world\/articles\/body-awareness\/\"><span style=\"font-weight: 400;\">body awareness<\/span><\/a><span style=\"font-weight: 400;\"> and work through anxiety and day-to-day stress. All you have to do is close your eyes, take a deep breath in, and then slowly release it. While going through these steps, you should take note of how your body feels when you take the breath in and how it feels when you exhale. You can also note how your breathing pattern may feel different with different breathing types.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking deep breaths can improve body awareness and mind-body connection and it can also be an effective tool for dealing with physiological symptoms of anxiety. This is because when you take in a deep breath, it can cause your diaphragm to put pressure on your vagus nerve, which is an important part of your parasympathetic nervous system. When pressure is applied to this nerve, it activates it so it can tell your mind and body that you\u2019re not in danger and it\u2019s okay to be calm. Doing breathwork regularly and before bed can help improve your ability to connect with your body and help it recognize when it does and doesn\u2019t need to go into fight or flight mode and how to get out of it when it does (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/what-does-the-vagus-nerve-do\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Bedtime_Routine\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Bodywork\"><\/span><strong>Somatic Bodywork<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This somatic activity involves the manipulation of the muscles and joints in your body and encourages body awareness and mind-body connection. One type of somatic bodywork is known as progressive muscle relaxation, which involves taking the time to tighten and release muscles throughout your body. The purpose is to recognize how it feels and make note of any built-up tension and sensations that may accompany the action.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic bodywork can also mean doing somatic stretches or other exercises. Any <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises\/\"><span style=\"font-weight: 400;\">somatic exercise <\/span><\/a><span style=\"font-weight: 400;\">you can do without breaking a sweat or increasing your heart rate too much can be done before bed. Many people prefer to do things that can be done in bed. Exercises such as pelvic tilts and neck stretches are just a couple of <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-in-bed\/\"><span style=\"font-weight: 400;\">somatic exercises you can do in bed.<\/span><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Bedtime_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66627\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-1024x640.png\" alt=\"Somatic Bedtime Routine\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_insomnia_somatic\"><\/span><strong>Is insomnia somatic? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Insomnia isn\u2019t typically considered somatic, but being an insomniac can increase your chances of developing somatic symptoms and disorders. People with insomnia may also struggle with somatic issues, but it\u2019s difficult to tell which one came first (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/jsr.13984\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_sleep_autonomic_or_somatic\"><\/span><strong>Is sleep autonomic or somatic? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Sleep is autonomic. This means it\u2019s controlled by the autonomic nervous system rather than the somatic nervous system (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S246886732030002X\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Sleep helps your body maintain internal homeostasis, which is the purpose of the autonomic nervous system.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_sleep_disturbance_somatic\"><\/span><strong>Is sleep disturbance somatic? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, sleep disturbances can be connected to somatic symptoms, but this isn\u2019t always the case. However, people who have both sleep disturbances and somatic symptoms tend to have more complaints and worse outcomes than people who don\u2019t have both (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/9\/9\/1128\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_insomnia_neuro_or_psych\"><\/span><strong>Is insomnia neuro or psych? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Insomnia can and often does have both psychological and neurological causes. There are many neurological conditions that can be lin<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Bedtime_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bottom_Line\"><\/span><strong>Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Establishing a bedtime routine can be a great way to improve your sleep and decrease the amount of stress you experience. It\u2019s a great idea to incorporate a variety of somatic practices into your bedtime routine, but there are also other practices you can incorporate to help improve your ability to get to sleep and sleep well. It may take some time to discover what bedtime routine works best for you, but once you have an established one, you may see improvements in your mental and physical well-being.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting good sleep is important for your overall well-being as it helps your body deal with stressors it encounters throughout the day. Every person has a circadian clock system that works in conjunction with their stress system. These systems are so closely related that one of them becoming dysregulated can lead to the other becoming [&hellip;]<\/p>\n","protected":false},"author":92,"featured_media":66647,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[247],"class_list":["post-66646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Bedtime Routine: How it Helps and What it Looks Like - BetterMe<\/title>\n<meta name=\"description\" content=\"Creating and incorporating \u2605 SOMATIC BEDTIME ROUTINE \u27a4 into your life can be a useful tool for improving your sleep and your mental and physical well-being.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Bedtime Routine: How it Helps and What it Looks Like\" \/>\n<meta property=\"og:description\" content=\"Creating and incorporating \u2605 SOMATIC BEDTIME ROUTINE \u27a4 into your life can be a useful tool for improving your sleep and your mental and physical well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Amber Nelson, PhD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Amber Nelson, PhD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/\"},\"author\":{\"name\":\"Amber Nelson, PhD\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/446e67898602078112d94351cf96368e\"},\"headline\":\"Somatic Bedtime Routine: How it Helps and What it Looks Like\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/\"},\"wordCount\":1528,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-2.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Getting good sleep is important for your overall well-being as it helps your body deal with stressors it encounters throughout the day. Every person has a circadian clock system that works in conjunction with their stress system. These systems are so closely related that one of them becoming dysregulated can lead to the other becoming dysregulated. Having your sleep routine thrown off can lead to heightened levels of cortisol throughout the body, which can ultimately cause disarray and lead to a domino effect in other areas of life (<\/span><a href=\\\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-030-46184-3_5\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For these reasons and more, making sure you regularly get a good night\u2019s rest is essential for maintaining low stress levels and overall well-being. However, saying that it\u2019s important to get good sleep and actually doing it are two different things. Whether you struggle to get sleep because you have small children, a busy schedule, or just can\u2019t seem to sleep through the night, it\u2019s important to find ways to mitigate your sleep struggles. One way to help improve your ability to get well-rested at night is to create and stick to a bedtime routine.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Rather than utilizing just any bedtime routine, we suggest incorporating somatic exercises into your pre-bed regimen. 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