Developing a Nighttime Routine for Better Sleep
Humans really like their habits and rituals. So when you set a goal to sleep better every night to help increase your daytime productivity and your life satisfaction, a sure-fire way to success is to develop a nighttime winding down routine or habit.
• Finish Your Family Activities – If you have regular hours for eating and doing family activities like homework and whatnot each night, it’ll be easier to do this. Get done with these things within two to three hours before your final “lay down” bedtime.
• Eat Your Last Snack or Meal – Two to three hours before bed is time for you to notice whether or not you are hungry. Think about your caloric and nutrition intake as well as your hydration and eat and drink accordingly. Stick to water and small light snacks like a handful of nuts, fruit, and cheese, and so forth.
• Turn Off Your Electronics – Around the time you eat your last snack for the day, go ahead and turn off your electronics. Check your last email, check your last social feed, and turn it off so you can clear your mind for sleep.
• Dim The Lights – Now that you’re done with your snack and electronics, dim all the lights in the house so that it’s soft and doesn’t keep you awake. This will help signal your brain to release melatonin, a hormone that will induce relaxation and sleep.
• Listen to Soft and Relaxing Music – As you do the rest of your nighttime routine, listening to soft music works for some people. Try different types of music. The music shouldn’t be anything that makes you think about the words or sing along with them. Instead, it should be something you could drift off to sleep to even though you’re going to turn it off before bed.
• Take a Hot Bath – Taking a hot bath is good for you for several reasons, but the main thing is that it will make you sleepy. Studies also show that taking a hot bath also burns calories and helps you maintain a healthy weight. The tub will raise the temp of your body, and as you cool down once you’re ready for bed, it will induce sleep due to the extra release of melatonin.
• Use The Right Aromatherapy – Some people cannot use this tip due to allergies, but try using the right type of aromatherapy for sleeping and relaxation. For example, you can try lavender, chamomile, sandalwood, and others to see if it helps you sleep at night.
• Get Your Nighttime Clothes On – Put comfortable clothing on that you like to sleep in for some people that might be sweat-wicking, an old t-shirt, leggings, or even nothing. The main thing is to wear something that makes you feel cool yet cozy, comfortable, and not constrained.
• Enjoy Reading or Journaling – Once you’re ready for bed, it’s time to take a few moments out for reading and or journaling. You can even sit in your favorite chair and color for relaxation. If you are struggling, writing down three things you’re grateful for can help guide your thoughts the rest of the night. Whatever you’re doing, please don’t do it in the bed, do it outside of the bed because the bed is for sleeping.
• Set Your Morning Alarm – Set your morning alarm because as you set it, it will signal your brain that it’s time to go to sleep.
• Put a Glass of Water Beside You – You don’t want any reason to make you have to get up and struggle for anything during the night. If you often get thirsty at night, put some water in a glass by your bedside on your night table. If you don’t touch it all night, it’s good practice to drink that glass of water each morning when you get up before getting out of bed if you can.
• Meditate – Before you get in the bed, it can help take some time out of your day to meditate for 10 minutes or so for relaxation. To meditate, you don’t need anyone to guide you. Instead, you simply need to sit or lay down comfortably and focus on relaxing your body and shutting down your thoughts.
• Go To Bed and Laydown with Your Eyes Closed – When it’s about 15 minutes before the time you want to fall asleep, it’s time to get in your bed, close your eyes, and go to sleep. It really is that simple if you set up your day to make it happen.
Your routine will look different than someone else’s, but these ideas can help. Whatever helps you get to sleep on time each night to ritualize and habituate ensures you get the rest you need every night.
Developing a nighttime routine is essential for improving sleep quality. This advice is part of our guide on 10 Proven Tips to Avoid Insomnia and Sleep Better Every Night. Finally, explore effective Self-Care Techniques to Induce Sleep Naturally.
