Creating a nighttime routine is an amazing way to unwind at the end of a stressful day. It will help you to focus your mind on sleeping and get you into a relaxed state. Letting of your day’s stresses, anxieties and worries. A peaceful and calming nighttime routine will prevent your mind from overthinking and wandering before bedtime.
It can be hard to switch your brain off when you want to sleep and our thoughts can be filled with worry and negativity. This can make it hard to fall asleep and can mean that we have a restless night’s sleep. Therefore we wake up often throughout the night and feeling groggy in the morning when we wake up.
When you create a nighttime routine for yourself, you can reflect on your day. What went well, what didn’t go your way, and how you’re going to improve tomorrow. Getting everything out of your head before bedtime will help you fall asleep faster. Creating a relaxing evening routine will make you feel more in control of your thoughts and your life. You can unwind, de-stress and strategise where you can improve the following day.
Everyone is different and people enjoy different ways of relaxing and dealing with their stresses and worries. However, there are a few proven ways that will help everyone to improve their sleep quality and to de-stress after a long day.
These include;
Lower Lighting to Start Your Nighttime Routine
Lowering the lighting in your bedroom and your home, an hour or so before bedtime, really makes a difference in being able to switch your mind towards sleep.
Turn off the main lighting in your house and light a few candles or have a salt lamp on before you go to bed. This will help to tell your brain that it’s time to start unwinding, switching off, and to get ready for sleep.
Turn Off Your TV and Phone an Hour Before Bed
This next step in your nighttime routine is the most important of all. It will have a massive effect on your sleep quality and will enable you to fall asleep more quickly.
Turning off your television and phone at least an hour before bed is a game changer in improving your sleep quality and switching your brain off before bed.
Being exposed to blue light from your phone screen will make it a lot harder for you to switch your brain off and fall asleep.
When you watch television or scroll on social media on your phone before bed, it’s far too distracting for your brain. You receive too much information and it makes you think too much. This means that when you want to fall asleep, your mind is full of thoughts and images.
Set yourself a goal for a week to not watch television an hour before bed and to turn your phone onto airplane mode. This will mean that you aren’t disturbed by notifications that make you want to check your phone, even though you’re trying to sleep.
You’ll see a huge improvement in your sleep quality, happiness, and productivity the next day. You’ll get a better night’s sleep and wake up feeling refreshed and ready to take on your day. Also, check out my post Have a Tech-Free Morning for a Better Day to learn how to start your day productively as well.
No Caffeine, Alcohol, or Heavy Foods a Few Hours Before Sleeping
It’s important to avoid mental stimulants or food and drink that are going to be harsh on your body before bedtime.
Avoiding caffeine, alcohol, or heavy foods a few hours before sleeping, will make a positive impact on your sleep quality. Your mind and body will be at ease and not working too hard.
It’s harder to switch off and sleep if your body has caffeine before bedtime and alcohol causes you to have an interpreted and lower quality sleep. If you’ve eaten a heavy meal before bedtime your body will be working harder to try and digest the food. All these factors can prevent you from being able to switch off and fall asleep.
Check out my post 6 Easy Tips You Must Know to Get the Best Sleep Ever for more advice and tips on how to unwind before bed!
Add Journaling to Your Nighttime Routine
Night-time journaling is one of the best ways to improve your sleep quality and to wake up feeling refreshed and ready to take on your day.
When you journal before bedtime, you can get all of your stresses, anxieties, and worries out of your mind and onto paper. This means that you won’t be having racing thoughts that prevent you from falling asleep.
You could simply write down anything and everything that is on your mind or that you want to get off your chest. Or, you could set an intention for your sleep and how you want to wake up feeling tomorrow. Similarly, you could visualise the next day going well for you. Go over your day tomorrow and write down everything that you want to happen and how you want to feel and act.
Check out my journal prompts for questions to ask yourself before you go to sleep!
Meditation
The last step in my nighttime routine is to do a grounding and calming meditation. It’s an amazing way to reflect on your day and to let your stresses and anxieties go. As well as switching your mindset to a calmer and more positive one before sleeping.
Calming your thoughts before bedtime will help you to switch off and fall asleep more quickly. Meditation will help you to find your centre and focus on the present moment. Instead of stressing about tomorrow or feeling bad about how your day hasn’t gone to plan. It will help you to hit the reset button and to calm your thoughts before going to bed.
Check out my post How to Create a Powerful Morning Routine for more tips and advice on how to create a positive and productive morning using mediation and more!
More Nighttime Routine Ideas
Other things that I find improve my sleep quality and help me to relax after a stressful day are;
- Having a relaxing bath with candles
- Light reading
- Stretching
- Skincare routine
- Listening to a sleep app/hypnosis
- Warm milk or a banana smoothie with almond milk (both bananas and almonds help you to sleep)
- Listening to relaxing music
- Listening to a podcast or audiobook
Check out my post 6 Easy Tips You Must Know to Get the Best Sleep Ever for even more advice!
“Finish each day before you begin the next, and interpose a solid wall of sleep between the two.”– Ralph Waldo Emerson
Summary
Creating a nighttime routine will improve your sleep quality and set you up to be the most productive version of yourself the following day.
Play around with different things and see what works best for you. It can transform your days and help you to be the best version of yourself possible.
Taking time for yourself in the evening will help you to unwind, let go of the stresses of the day, and set your intentions for the next day.
It’s important to prioritise yourself, practice self-care, and reflect on how you can improve and grow.
“Sleep is the best meditation.”– Dalai Lama
Follow my Instagram page for my daily challenges and small tasks/tips to help improve your life!
Also, check out my recipe page for quick, easy, and delicious meals for every diet!
Leave a Comment