A morning routine can do wonders for your life however a night routine is equally as important. It’s Important to wind down, help your brain separate the day from the night, clear your mind and body of the day’s stresses, and relax into sleep.
Having an evening routine allows you the time and space to physically and mentally decompress after a long day.
“The secret of your future is hidden in your daily routine.”
― Mike Murdock
Why Are Bedtime Routines Important?
Nighttime routines affect your sleep quality. Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases.
Poor sleep can have plenty of health consequences, one of which is, that it deprives your brain and body of the energy to function at their best.
What is a Bedtime Routine?
A bedtime routine is a set of activities you perform in the same order, every night. Like any other routine, bedtime routines establish habits that help our brains recognize when it’s time to wind down. Filling your evening hours with calming activities helps your mind and body as the day draws to a close.
12 Bedtime Routines to consider
1. Set yourself up for success tomorrow
- Getting a head start on tomorrow’s to-do list gives you fewer things to stress over as you try to fall asleep.
- Plan your bedtime. Decide on your sleep- and wake-up times, and stick to them every day. Following a consistent sleep, routine helps train your brain to naturally feel tired when it’s bedtime.
- Write in a journal, and sort out your thoughts and feelings before going to bed. The day is over, leave things behind and start a new page for tomorrow.
2. Stretch, Breathe and Relax.
Relaxation techniques like deep breathing or a night yoga stretch have been shown to improve sleep quality. Also, a massage before bed has positive health benefits in relaxation.
3. A Light Snack or Bedtime Tea. Cut off caffeine early
Heavy meals and drinking before bed can lead to indigestion, and acid reflux, however going to bed hungry can also upset your stomach and make it hard to fall asleep.
- Drink water two hours before going to bed
Drinking water too close to bedtime can affect your sleep cycle due to frequent bathroom breaks. Drinking at least two hours before bed, and no more will help you stay hydrated and healthy all through the night.
- Drinking milk before bedtime
While water before bed may negatively impact you, it has been found that milk can assist you. Milk contains tryptophan, an amino acid that aids with sleeping, so this will definitely benefit you.
4. Spend Time With Your Family
While having your night snack consider spending time with your loved ones. Engage in happy conversations. This has been proven to have an impact on the length of your life, as well as reinforce positive habits.
5. Take a Warm Bath.
As part of your sleep-wake cycle, your body experiences various hormonal changes throughout the day. One of these is melatonin production, which begins in the evening to prepare you for sleep.
- Taking a warm bath/shower, about 90 minutes before bed can actually improve your sleep, leading you to feel more energized in the morning. Great for a full day ahead!
- Practice self-care, like a skincare routine.
6. Limit Screen Time
Blue Light Exposure messes with your body’s ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy. For your general wellbeing, it is important to not use screens before bed, whether this is from a computer, television, or smartphone.
7. Reading Before Bed
Reading before bed can still give you relaxation and enjoyment, without the aforementioned issues caused by screens. You will also improve your memory and, particularly with non-fiction, improve your educational levels.
8. Practice Meditation
Like yoga, a regular meditation practice can improve your sleep quality. Mindfulness meditation teaches people to allow their thoughts and manage emotions, enabling sleep onset, rather than stressing about not falling asleep.
9. Try visualization
You can use visualization (guided imagery) to create restful scenes in your mind and distract yourself from any worries creeping into your thoughts.
10. Think peaceful thoughts
Fixating on worrisome thoughts can keep you awake and stressed. Instead, try focusing on positive things that happened during the day or events you’re looking forward to.
11. Listen to Relaxing music
Relaxing music can facilitate sleep. It promotes relaxation, improves sleep quality, and sleep efficiency,
12. Dim your Environment
Dedicate part of your bedtime routine to transforming your bedroom into a sleep oasis. Lower the thermostat. Turn off any noisy electronics. Dim the lights and pull down your blackout curtains. Enjoy your favorite scent with an aromatherapy diffuser.
Another great read: 9 SIMPLE BIOHACKS THAT LEAD TO A BETTER LIFE