We’ve all been there: struggling to stay awake and focused during the day. It’s also likely we’re consuming large amounts of caffeine to make it through.
But what if I told you that your lack of energy is probably linked to what you were doing the previous night? Creating a better nighttime routine can be the key to better sleep.
Plus, we all know that better sleep means more energy and better overall health, including more balanced hormones.
The best part is that improving your nighttime routine doesn’t have to be complicated. In fact, I’d suggest creating a routine that doesn’t take more than 30 minutes to an hour. Ready to find out what my top tips are? Check it out:
How to Create a Nighttime Routine for Better Sleep
So, first things first. Before you even create your routine, there are a few things you may want to do.
Set a bedtime.
I know you’re an adult, and no one can tell you when to go to sleep. However, keeping a consistent bedtime is a game-changer. Going to sleep around the same time every day gets your body on a rhythm.
For most people, about six to eight hours of sleep per night is adequate. So, it’s probably best to use your desired wake-up time to determine when you should fall asleep. I suggest getting in bed at least 30 minutes before you want to fall asleep.
Know what to nix before bedtime.
Some people find that eating their last meal at least two or three hours before bed improves their sleep quality.
Also, consider ditching the screens. Blue light from your phone, television, and computer screen is stimulating and can suppress melatonin production. This makes it difficult to wind down and sleep.
One way to avoid blue light close to bedtime is to use your phone or computer’s bedtime mode. Most devices now have a setting to turn the blue light off at a certain time or at sundown.
Set the Mood
Unless you’re exhausted, there’s a good chance you don’t fall asleep as soon as your head hits your pillow. So, it may take some new habits to signal to your body that it’s time for bed.
- Dim the lights. Close the curtains and turn the lights off or down
- Turn the thermostat down. Your body temperature lowers as you fall asleep. Give it a little assistance by adjusting your room temperature, even if it’s just by a couple of degrees.
- Tidy up a space. I like to set a 15-minute timer and tidy up the kitchen. Since it’s usually the most frequented place in my house, it’s a big reset. It also helps my morning move more smoothly.
- Brain dump. In addition to cleaning your physical space, it’s often helpful to clear your mental space. Take a notepad and write down all of your thoughts or even journal.
What’s In My Nighttime Routine for Better Sleep:
- Intentional breathing. Simply taking time to breathe intentionally for even a minute can help you reduce stress and relax.
- Meditation. Some types of meditation are also great for achieving relaxation.
- Stretch it out. Gentle movements, including stretching, can help relieve tension and pain in certain body parts and help you relax.
- Aromatherapy. Some essential oils like lavender are known for their calming effect. Try dabbing an oil blend behind your ears, using a diffuser, or even using this DIY linen spray in your bed.
- Castor oil packs. Castor oil packs are usually used to promote detoxification and reduce inflammation. But for some people, this can also help reach deeper relaxation.
- Spray on some magnesium. In general, increasing your magnesium intake helps to promote calmness and relaxation. One way to get more magnesium is to use a magnesium spray.
- Reading. Reading is a better alternative to screen time. Just be sure to pick something that’s not too stimulating. For me, nonfiction is the way to go and I even have this awesome list of wellness books that are great for bedtime reading.
Beauty Rituals for Your Nighttime Routine
Beauty rituals give you a chance to give yourself some pampering. It’s something satisfying you look forward to at the end of the day.
- Nighttime skincare routine. What better way to wake up looking refreshed than a solid skincare routine? Check out this post where I break down my nighttime skincare routine.
- Dry brushing. Most people dry brush in the morning. But I also like to squeeze in a session at night to promote detoxification.
- Bathtime. A long relaxing bath with magnesium salts is always a good way to wind down. Add your favorite clean bath oil blend, and you’re in for a treat.
Having a solid nighttime routine for better sleep can make a big difference in your energy levels throughout the following day. Let me know below if you have any other tips for winding down!