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We've talked about how important it is to develop a morning routine, but a nighttime routine is just as important. We all have busy days and our schedules can vary when it comes to the times we finally are able to be snuggled in our bed again. Either way, before you do hit the sack, it is important that you feel both ready and satisifed with all that you have gotten done before and all that you have prepared for the next day ahead.
Make a Routine
A routine is something that keeps us accountable. Some people swear by their weekly planners or reminders on their smartphones. Others have a flow and consistant routine that cames to them like clockwork because they do the same things everyday, in about the same order and timeframe. That may sound a little type A, but hety, if it works it works right?
Routine Ideas
1.Tidy up
2.Prepare for the next day
3.Exercise/Stretch
4. Winddown with a good book
Put a glass of water by your bed
Reflect on your day
Prepare for tomorrow
Do somrthing you ;loe- This could mean working on a painitng that you started, practicing a instuemnt, warching TV ect. Something that will put your mind at ease and reward you for your hard day of work.
Drink tea or something else that is soothing
Read for 15 minutes - knowledge is power and when you feed your mind you are inevitably feeding your soul.
do a face mask/ your skincare routine
meal prep for the next day
A caffine cut off
Technology managed
darkness
A relaxed mind and body
Those leftover slices of pizza might call out to you late at night, but save them for the next day. Reach instead for a light, healthy snack that will quash your hunger pains. Some of the best choices include:
Bananas, which can actually promote sleep because they contain magnesium and potassium, which serve as natural muscle relaxants.Broccoli and cauliflower, which supply the all-important “crunch factor” while racking up few carbohydrates.Cherries, which contain melatonin, the chemical that helps properly “set” your body's internal clock.Eggs, which are a good source of protein that your body should be able to digest quickly.Jasmine rice, which your body digests oh-so-slowly while releasing glucose slowly into the bloodstream.Kiwi, which a recent Norway study found improved the quality of sleep among insomniacs, probably because of its serotonin content.Spaghetti squash, especially if you're craving the taste of pasta but don't want to dish up the carbs
Have your Nonnegociables
Be original, show off your style, and tell your story.
Sometimes things come up, it's only natural for that to happen in life. you get home late, you took a onger than expected nap, or you're just not simply in the mood to do soemthing. And that is perfectly okay. Having a nighttie routine doe snot mean that it is an all or nothing deal when it comes to cmpleting things that you usally do. Havingsome non-negotiables does hoever still keep you accountable when it comes to your time and priotiies.
If something like skincare is super important to you than everynight before you go to bed that would be somthing that you know that you will be dog regardless. Soemtimes we can get comfy in bed before wiping of our makeup and then it is quite the struggle to make ourslf get up and get it done. Therefore something like this non-negotiable would be something that you make sure that you get done first and out of the way.
Some people may need to have their clothes sorted out and bag packed for the next day becasuse they know that int he morning it may not go as smoothly if not.
Determine whar your non-negotiables are and priotirtize them prior to the other tasks on your routine list that you'd feele comfotable skipping. This also serves as a way to have things such as eating a yummy snakc or watching an episoe of your favotite show a nice earned treat.
A productive nighttime routine can help you unwind, relax, and set the stage for a restful night's sleep. Here are some tips to help you establish an effective nighttime routine:
Set a Consistent Bedtime: Try to go to bed and wake up at the same time each day, even on weekends. Consistency helps regulate your body's internal clock and improve sleep quality.
Wind Down Gradually: Avoid engaging in stimulating or stressful activities close to bedtime. Instead, create a winding-down period of at least 30 minutes to an hour before bed.
Limit Screen Time: Reduce exposure to screens (phones, tablets, computers, and TVs) before bedtime. The blue light emitted by screens can interfere with your sleep patterns. Consider using "night mode" settings or blue light-blocking glasses.
Relaxation Techniques: Practice relaxation techniques to calm your mind. This may include deep breathing exercises, meditation, progressive muscle relaxation, or mindfulness.
Avoid Heavy Meals and Caffeine: Avoid heavy, spicy, or large meals within a few hours of bedtime, as they can lead to indigestion. Additionally, limit caffeine intake in the hours leading up to bedtime.
Create a Bedtime Ritual: Develop a soothing bedtime ritual that signals to your body that it's time to sleep. This could involve reading a book, taking a warm bath, or listening to calming music.
Prepare for the Next Day: Spend a few minutes preparing for the next day. This might include setting out your clothes, making a to-do list, or packing your work or school bag.
Dark and Quiet Environment: Ensure that your sleep environment is conducive to rest. Keep your bedroom dark, quiet, and at a comfortable temperature. Consider using blackout curtains and white noise machines if needed.
Limit Fluid Intake: Reduce your fluid intake in the evening to minimize nighttime awakenings for bathroom trips.
Comfortable Sleep Surface: Invest in a comfortable mattress and pillows that provide proper support for your body.
Limit Naps: While short daytime naps can be rejuvenating, avoid long naps, especially in the late afternoon or evening, as they can interfere with nighttime sleep.
Avoid Clock-Watching: If you wake up during the night, try not to watch the clock. This can create anxiety and make it harder to fall back asleep.
Limit Stressful Activities: Avoid engaging in work-related or stressful activities before bed. Set aside time earlier in the day for such tasks.
Limit Alcohol and Nicotine: Alcohol and nicotine can disrupt sleep patterns. If you consume these substances, do so in moderation and avoid them close to bedtime.
Progressive Muscle Relaxation: If you tend to carry tension in your muscles, consider practicing progressive muscle relaxation before bed. This involves tensing and then relaxing each muscle group in your body.
Keep a Sleep Diary: If you're struggling with sleep issues, consider keeping a sleep diary to track your sleep patterns, habits, and any factors that may be affecting your sleep.
Remember that the key to a productive nighttime routine is to create a calm and peaceful environment that prepares your body and mind for restorative sleep. Experiment with different activities and habits to find what works best for you, and be consistent with your routine to optimize your sleep quality. If you continue to have sleep problems, consider consulting a healthcare professional or sleep specialist for guidance and support.
Final Thoughts
Nighttime routines can really be a great thing to look forward to. Having taken on the whole day, some better than others, and knowning tat you are preapring for a fresh new start the next day is very inspiring and rewarding. And most importatly it is crucial for self-care, self-love, and attending to your overall health and wellness.
what are some of your favorite things to do in your ighttime routine? Do you have any non-negotiables?
Nighty-night, and sleep tight!