Master Your Sleep: Build a Nighttime Routine for Quality Sleep & Renewed Energy

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In today’s fast-paced world, a good night’s sleep has become a rare and precious commodity. However, with the proper nighttime routine, you can significantly improve the quality of your sleep and wake up feeling more refreshed and rejuvenated. 

A good night’s sleep is important for every aspect of your life so put yourself first and nail down your routine! In this article, I will lay out my nighttime routine and why I’ve incorporated each step. 

Every person’s routine is going to be a little different depending on other factors in life, e.g. work schedule, kids, etc. I work a 9-5 job, have a low-maintenance cat, and an overall set daily routine, so putting more time into my nightly routine wasn’t a big lift for me. However, no matter how crazy your life is, getting good sleep can make all of the difference in your day-to-day mood and energy levels. 

Trust me – it’s worth it!  

A Couple Add-ons

I’ve recently added a couple elements into my routine that have helped my sleep but aren’t specifically included in my nighttime routine.

Consistent workouts 

I have always been active, but lately, I’ve made an effort to incorporate some sort of moderate to high activity throughout the week. I’ve been taking spin and circuit training classes 3-4 times a week which make me physically tired by the end of the day. If you want more, Dan wrote a whole article about working out and sleeping!

Weekly Activities 

Busy work days often made me want to go home and relax (aka watch TV), but I noticed this was making me feel unproductive and bored. I’ve challenged myself to add in weekly activities that change up my routine. Right now, I’m playing in an adult soccer league and taking sculpture classes. These activities keep me busy while also having fun. 

The Routine

Now for the system that’s helped me sleep at least 8 hours a night for the past 6 months.

6:00 PM – Unplug and De-Stress

Now that the workday is over, close that laptop and disconnect from the digital world! It is important to become aware of any electronic usage for the rest of the evening. The blue light emitted from screens interferes with your body’s production of melatonin, a hormone responsible for regulating sleep. This is a good time to do any of your evening activities such as a quick workout, new hobby, or errands.

7:00 PM – Dinner and Tidy up

I try to eat an early dinner that’s filling and nutritious. I usually have my heaviest meal for dinner but make sure to not have anything that’ll upset my stomach. After I eat, I pick up my apartment and clean up from dinner. This helps me relax later in the evening knowing there is nothing I need to do. 

8:00 PM – Sleep Potion

After dinner, I like to drink my nightly mocktail. The most important ingredient is the Tart Cherry Juice which helps melatonin production. 

Cherry Lime(sleep)ade: Makes 1 drink

I’ll drink this while I get ready for bed. Later in the night when I’m in bed, I’ll have a cup of Nighty Night Extra Tea that usually knocks me right out. 

Pro tip: Be mindful of the amount of extra liquid you’re consuming to avoid being woken up by your bladder in the middle of the night!

9:00 PM – Wind-Down Ritual

Around  9 pm, I like to start my wind-down ritual to signal my body that it’s time to relax and prepare for sleep. Every night I take a warm shower or bath that helps me relax. I’ve incorporated gua shaing and dry brushing at this step to help my body know it’s time to settle down. During this time, I like to clear my head and be present at that moment. Sometimes if I think of it, I’ll do a few easy stretches to further relax. 

10:00 PM – Serene Sleep Environment

Transform your bedroom into a sleep sanctuary by setting the right ambiance. Keep overhead lights off and maintain a comfortably cool room temperature. Turn on your white noise machines to minimize any disturbances. Your bed should be a haven of comfort, so invest in a good quality mattress, pillows, and bed linens.

10:30 PM – Time in Bed

Once I get in bed, I try not to get up for any other reason. I have my tea on my bedside table and am tucked in for the night. I end each night reading my Kindle until I can feel my eyes starting to get heavy. I enjoy reading fiction books to keep from using too much brain power. Once I think I’m ready to fall asleep I make sure to put on my sleeping mask to keep out any light coming in the windows. 

Sweet Dreams!

Achieving the perfect night’s sleep begins with a well-structured routine that starts early in the evening. By incorporating some of the steps above you can pave the way for a restful night ahead. Remember to prioritize your sleep and follow a routine and you’ll wake up each morning feeling refreshed, energized, and ready to take on the day ahead. Sweet dreams!