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 satisfied 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 consistent routine that comes to them like clockwork because they do the same things everyday, in about the same order and timeframe. That may sound restrictive, but routine is where structure and discipline is born.
Routine Ideas
Tidy up
Prepare for the next day
Exercise/Stretch
Wind down with a good book
Put a glass of water by your bed
Reflect on your day
Prepare for tomorrow
Do something you love- This could mean working on a painting that you started, practicing a instrument, watching 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.
Apply a face mask/ do your skincare routine
Meal prep for the next day
Produce a dark environment
Relaxed mind and body with stretching and/or meditating
Tips
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.
Have your Non-negotiable
Sometimes things come up, it's only natural for that to happen in life. You get home late, you took a longer than expected nap, or you're just not simply in the mood to do something. And that is perfectly okay. Having a nighttime routine does not mean that it is an all or nothing deal when it comes to completing things that you usually do. Having some non-negotiables does however still keep you accountable when it comes to your time and priorities.
If something like skincare is super important to you than everynight before you go to bed that would be something that you know that you will be completed regardless. Sometimes we can get comfy in bed before wiping of our makeup and then it is quite the struggle to make yourself get up and get it done. Therefore something like this non-negotiable would be ensure completion.
Some people may need to have their clothes sorted out and bag packed for the next day because they know that in the morning it may not go as smoothly if not. Determine what your non-negotiables are and prioritize them prior to the other tasks on your routine list that you'd feel comfortable skipping. This also serves as a way to have things such as eating a yummy snack or watching an episode of your favorite show as a nicely earned treat.
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 knowing that you are preparing for a fresh new start the next day is very inspiring and rewarding. And most importantly it is crucial for self-care, self-love, and attending to your overall health and wellness. 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.
What are some of your favorite things to do in your nighttime routine? Do you have any non-negotiables?
Nighty-night, and sleep tight!
Wishing you peace, prosperity, and a relaxing evening
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