You can't always control what happens during the day. However, having a soothing night routine can help you enjoy healthy sleep to encourage your chances of kicking butt the next day.Β Β
Humans are creatures of habit. Our bodies and minds crave predictability. It's why we go to work at the same time in the morning and usually eat meals around the same time each evening. It should come as no surprise that maintaining a consistent night routine will also help improve your sleep quality.
In this article, we'll take a look at how your nighttime routine impacts your sleep hygiene and how to create the best bedtime routine for you. With the right habits, you can wake up the next day feeling truly rested and refreshed.
What Makes a Bedtime Routine So Important?
Eliminating distractions and soothing your nervous system helps you fall asleep easier. Ultimately, this should improve your physical health and mental wellness as well.
Consistent routines give us a sense of control by adding a sense of structure and stability,Β helping to reduce stress and anxiety, and increasing focus and productivity.
When considering your nighttime routine, evaluate the things that relax you. What puts you in a better state of mind for falling asleep at night: a late-night round of Call of Duty with your friends, or a warm bath and a cup of tea?
If a warm bath isnβt your thing, thatβs fine. Ultimately, your bedtime routine should be something you enjoy that also helps you calm down and get ready for sleep.
Let's take a look at some ideas for your night routine.
5 Ideas for the Ultimate Nighttime Routine
βSo how do you create a comforting, calming night routine? Part of the secret lies in finding what works best for you. These guidelines are a great place to set you on your way to getting great sleep quality every night.
1. Establish a Set Bedtime
You know how as a kid, your parents sent you to bed at 8 o'clock no matter how much you wanted to stay up? Mom and Dad's need for some alone time likely also helped you create a better sleep routine.Β
When you go to bed and wake up at the same time each day, you strengthen the sleep-wake cycle of your body's natural circadian rhythm. Your body begins to recognize when it is time for bed and when you should wake up in the morning.
When deciding this bedtime, remember most adults should get between seven to nine hours of sleep each night.Β
In addition to giving yourself a set bedtime, try setting your alarm for the same time each morning. Eventually, your body's internal clock will adjust so that you fall asleep quickly and feel fully refreshed when you wake up.
2. Create a Calming Bedroom Environment
A healthy sleep environment will make it easier to fall asleep quickly. Start by only using your bedroom for sleep. Don't use it for other activities, like binge-watching your favorite show on Netflix. When your bedroom is exclusively used for sleep, your body will start to associate the room with that activity.
Of course, many outside factors can make it harder to fall asleep at night. Keeping the room quiet, dark, and cool will help you fall asleep and stay asleep. If you are particularly sensitive to noise, use a white noise machine to create constant background sound. Blackout curtains or a sleep mask will block outside light.
Don't forget about your bedding either. A comfortable mattress is a must, and a weighted blanket will help relax your body and relieve stress and anxiety. An environment that helps you experience peace of mind will likely improve your night routine.
3. Exercise and Eat Earlier in the Day
The way you treat your body during the day can make a huge difference for the effectiveness of your nighttime routine.
For example, regular exercise has been found to improve deep sleep and help you fall asleep faster. However, some studies suggest that exercising within three hours before bed can make it harder to sleep, because exercise increases your body temperature and heart rate.
Similarly, you should be careful about what you eat and when. You shouldn't go to bed hungry, but this doesn't mean you should raid the fridge right before bed. Eating too much too close to bedtime could keep you awake. If you're feeling peckish, stick with a smaller snack like yogurt with granola or a peanut butter sandwich.
Eating isnβt the only consumption habit you should monitor at night. You should also avoid caffeine and nicotine before bed. As stimulants, they will make it harder to fall asleep. Alcohol can also disrupt your sleep.
4. Practice Some Self-Care
Practicing self-care will go a long way in helping you unwind and feel ready for bed. Think of this as your chance to give yourself a private spa treatment each night.
About an hour before bedtime, take a warm bath or shower. Soaking in a bubble bath isn't just soothing. Your body temperature increases in the tub and then cools off when you get out, relaxing the body and helping it feel ready for sleep.
If you're sore, follow your bath with stretching or yoga. Your muscles will already be loose from the bath, and working through some basic stretches will keep you from feeling stiff the next morning.
It's also important to implement some mindfulness routines to relax your mind. Many people find meditation helps clear and organize their thoughts.Β
Snuggling under a weighted blanket can also relieve anxiety by making you feel like you're wrapped in a hug.
5. Find an Enjoyable, Relaxing Activity
Screen time is a big no-no for your night routine. Exposure to blue light within an hour of bedtime can disrupt your body's melatonin production and make it harder to fall asleep.
Once you put away your phone or tablet for the night, journaling is a great way to reflect on your day. Other relaxing activities include curling up with a good book or listening to your favorite podcast. Find something you like, and make it part of your nightly routine. You never know what you might experience when you stop scrolling through your social media feed.
Enjoy Quality Sleep With a Great Night Routine
Just like a good morning routine can help you feel ready to start a new day, a consistent night routine can help you unwind before bed.
As you regularly follow healthy nighttime habits, it'll become easier to get in the right state of mind to fall asleep quickly so you can get restful sleep that improves your well-being.
βFor a stress-relieving addition to your bedtime ritual, choose Hush Blankets. Our weighted blankets apply deep touch pressure to soothe your body so you can fall asleep fast. Backed by a 100-night guarantee, they are sure to be the perfect addition to your night routine.
