What Kids’ Bedtime Routines Can Teach Adults About Falling Asleep Faster
Let me ask you a question.
Would you ever grab a 3-year-old who’s running around the house, smashing trucks together, high on sugar and adrenaline – and just throw him in bed, turn out the lights, and expect him to fall asleep?
Of course not. That’d be insane.
You know that kid needs a process.
You lower the lights. You switch to quiet activities. You start a warm bath. You get them into soft pajamas. You read a calming book with a familiar rhythm. You speak more softly. You signal – repeatedly – that it’s safe to wind down.
And eventually, they drift off.
Now here’s the real question:
Why don’t we do the same thing for ourselves?
You’re Not a Machine
Most adults treat sleep like a power switch.
We grind all day, squeeze in work emails after dinner, then finally crawl into bed and expect our brains to just shut off like a laptop.
The problem? You’re not a machine.
You’re a mammal. And mammals need transitions. Your brain and body need a wind-down window before they can safely enter sleep.
That’s not weak. That’s biology.
We evolved with slow sunsets, falling temperatures, and zero stimulation after dark. Our brains expect that rhythm.
But today? Blue light. Constant pings. Caffeine at 4 p.m. Arguments with your spouse at 9. Netflix at 10. And then you wonder why your brain won’t shut off at 10:15.
Safety First, Sleep Second
The number one reason people can’t fall asleep?
Their brains don’t feel safe enough to turn off.
It doesn’t matter if you’re in a comfortable bed. If your environment – or your habits – are signaling “threat,” your brain stays alert.
Think about a toddler again.
If they’re amped up from a scary show, or just got in trouble, or skipped their routine – guess what? They can’t settle down.
Now swap the toddler for you.
You just read a stressful work email. You watched the news. You argued with your partner. Or you skipped your bedtime routine entirely.
Same result. Your brain won’t shut down. It’s not defective. It’s just responding appropriately to your input.
Adult Bedtime, Reimagined
So here’s what I tell my clients – even the Navy SEALs:
Treat yourself like a toddler.
I’m dead serious.
If you want great sleep, you need a ritual. Not a complicated three-hour biohacking routine. Just a simple, repeatable process that signals “It’s safe now. Time to shut it down.”
Here’s what that might look like:
- Stick to a consistent bedtime. Your brain thrives on routine – just like a kid’s.
- Turn off overhead lights. Use lamps, candles, or amber lights for the last hour of your evening.
- No screens. Seriously. Blue light and fast-paced stimulation at night are like giving a toddler an espresso.
- Lower the room temp. Your core body temp needs to drop slightly to initiate sleep. Help it along.
- Start slowing your brain. Read something calming. Journal. Meditate. Breathe.
Sleep Isn’t a Mystery – It’s a Pattern
If you’ve been struggling with sleep, it’s not because you’re broken. It’s because your environment and habits are sending the wrong signals.
So tonight, do something radical.
Parent yourself.
Give yourself permission to wind down like a child.
Lower the lights. Turn down the volume – externally and internally. And watch what happens.
Your brain knows what to do.
You just have to get out of its way.
And if you still need a little extra help?
That’s exactly why I created Sleep Remedy.
It’s the same formula I used with my SEAL patients when we were getting them off sleep drugs. It’s not a sedative – it just gives your brain the raw materials it needs to do what it’s supposed to do.
Support the process, reclaim your sleep, and get back to performing like yourself again.
Sleep Remedy
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