Healthy Nighttime Routine

Dr. Quinci Herll, DC

A healthy nighttime routine can be just as vital as a morning routine, helping you wind down, relax, and prepare for a restorative night’s sleep. Here’s a structured guide to creating a night timer routine that promotes relaxation and prepares your mind and body for sleep.

1. Set a Consistent Bedtime

Consistency is key when it comes to your sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This regularity helps reinforce your body’s sleep-wake cycle.

2. Limit Exposure to Screens

At least one hour before bed, start to limit your exposure to screens—TVs, smartphones, tablets, and computers. The blue light emitted by these devices can interfere with the production of melatonin, the hormone responsible for regulating sleep.

3. Engage in a Relaxing Activity

Instead of screen time, choose relaxing activities that help calm your mind. This could be reading a book, listening to soothing music, doing some gentle yoga stretches, or meditating. These activities can significantly aid in reducing stress and preparing your body for sleep.

4. Prepare Your Environment

Create a sleep-inducing environment in your bedroom. This might involve adjusting the room temperature (cooler is typically better), dimming the lights, and using essential oils like lavender which is known for its relaxing properties. Ensure your sleeping space is quiet and free from disruptions.

5. Write It Down

If you find yourself troubled by thoughts or to-dos for the next day, keep a journal or notepad by your bed to jot them down. Writing things down can help clear your mind and reduce the anxiety that comes from trying to remember important tasks while you’re trying to fall asleep.

6. Take a Warm Bath or Shower

A warm bath or shower can be another excellent way to relax your body before bedtime. The rise and subsequent fall in body temperature can also help promote drowsiness.

7. Practice Gratitude

Spend a few minutes reflecting on what went well during the day or what you are grateful for. This can shift your focus from worries or negative thoughts to positivity, which may help you sleep better.

8. Drink a Calming Beverage

Consider having a warm, non-caffeinated beverage like herbal tea. Chamomile, peppermint, and valerian root are popular choices known for their natural sedative effects.

9. Read or Use Guided Relaxation Apps

Sometimes, a bit of distraction can help ease you into sleep. Reading can be a great way to take your mind off anxieties. Alternatively, consider a guided relaxation or sleep meditation app; these can be particularly useful in providing a structured way to wind down.

10. Disconnect from Work and Stressful Topics

Make it a rule to not check work emails or engage in stressful conversations before bed. Keeping your nighttime routine calm and free of stress triggers is crucial for a good night's sleep.

By integrating these practices into your nightly routine, you can enhance the quality of your sleep, which in turn can improve your overall health and well-being. Remember, the goal is to decrease stress and increase relaxation so that you can have the best sleep possible.