how to create a night routine for better sleep
To build a good sleep routine, try things like sticking to an exact bedtime, creating a sleep-inducing sleep environment, taking a warm bath or shower but not right before you go to bed, listening to relaxing music or sounds, practising relaxation techniques, reading a book, trying a herbal tea, using essential oils, or journalling.
To maintain a sleep routine, don’t overload the plan, remain consistent, don’t expect immediate results, and remember to avoid any stimulating activities. On average, it takes anywhere from a few weeks to a few months to adopt a habit.
We’re all creatures of habit, but sometimes, starting and sticking to a new routine can seem challenging at first. Most of us have a morning routine that helps set us up for the day ahead, yet not everyone has a sleep routine and it’s not something you really hear mentioned. After a long day at work, all you want is to relax and unwind, meaning a new routine is the last thing on your mind. However, creating a bedtime routine is actually a simple yet effective way to help your body and mind relax before bed, which in turn leads to better quality sleep, enhancing your overall health and wellbeing. Read on to discover how you can create a night routine and why it’s important for better sleep.
what is a nighttime routine?
A night routine is when you carry out a set of activities in the same order in an evening, approximately 30-60 minutes before you go to bed. A bedtime routine should include calming activities such as:
Listening to relaxing music
Meditation
Reading a book
Taking a warm bath
Breathing exercises
Journalling
Mindfulness
You may find it hard to upkeep at first, but on average, it can take anywhere from a couple of weeks to a couple of months to create a habit. So, stick with it as consistency is key for a good night’s sleep.
why is a structured night routine beneficial for sleep health?
Your nighttime routine is just as important as your morning routine. With a morning routine, you don’t have to put much effort into thinking about what you need to do before you leave home for work or leisure. On the other hand, a bedtime routine helps your brain separate the day and night, and they help clear your mind and body of the stresses of the day, so you can fully relax for a quality slumber. Keeping to a routine also creates structure, which promotes better mental, physical and emotional health. The main benefits of creating a nighttime routine include:
Leads to more restful and better-quality sleep
Reduces late night stress and anxiety
Makes it easier to get the sleep you need each night
It becomes the norm to fall asleep quickly and stay asleep
Helps you to wake up on time so you feel refreshed
Being consistent with your bedtime routine can have a powerful psychological impact, so make sure to follow the same steps each night before you go to bed. Over time, the activities you perform every night will become cues that tell your subconscious and body it’s time for sleep. A good bedtime routine, full of sleep-inducing activities will make it easier to fall and stay asleep. And with repetition, your nighttime routine is reinforced, leading to more stable sleep patterns and improved sleep quality too. What’s more, getting the quality sleep you need each night means you feel rested the next day, lowers stress levels and improves your mood.
what is a good nighttime routine?
So, it’s clear to see that a routine can help with better sleep, but just how do you go about starting and sticking to a new sleep routine? It’s a good idea to begin by deciding what you want to include in your routine. Think about what makes you feel calm and relaxed, and incorporate those activities. Be consistent with the time you begin it each night and remember it takes a little while for it to become a habit, so don’t be too hard on yourself if you find it a challenge at first. Once your new nighttime routine has become consistent, you can even reward yourself with a fresh bedding set or even a snug blanket or throw, so you can look forward to bedtime even more.
how to build a good sleep routine
To give you some inspiration, here’s some ideas of what you can include in your bedtime routine. Try these one at a time for a week each to see which helps you without over-committing to a large and overstimulating routine change.
1. decide on a set bedtime
Sticking to the same bedtime and wake-up time each day, even at weekends, and following a consistent sleep schedule will lead you to feel naturally tired when bedtime rolls around. So, once you’ve decided on a time you want to go to bed, you can then schedule in your nighttime routine to begin anytime between 30-60 mins beforehand.
2. creating an optimal bedroom environment for sleep
Make it a habit before bed to ensure your bedroom is cool, dark and quiet to optimise the quality of your sleep. Switch off any noisy electronics, clear away clutter and close the curtains to create a space that feels serene and tranquil. What’s more, you should also make sure your sleep set-up is comfortable, soothing and supportive according to your needs. Whether you need to invest in a new mattress to focus on back support, or your pillows are starting to lose their structure, all of these elements will play a role in how easy it is for you to fall and stay asleep.
3. Take a warm bath or shower
In the evening, your core body temperature starts to drop to help prepare you for sleep. To prepare for this drop in temperature, take a warm bath or shower to help the body relax. But try not to take your bath immediately before bed as you need to allow time for your core body temperature to drop.
4. Listen to music or sleep sounds
Relaxing music and soothing sounds may distract you from your worries while promoting a sense of calm, helping you to fall asleep faster and improving the quality of your sleep too.
5. Practise relaxation techniques
Mindfulness, meditation, yoga and breathing exercises can all help with letting go of physical and mental tension while also helping you relax into sleep. Find out what works best for you and make it a part of your bedtime routine.
6. Read a good book
Reading a book before bed is a great way to destress and unwind. As you can easily read while lying down, it gradually relaxes your mind and body into falling asleep. On the flip side, a real page turner that you can’t put down could have the opposite effect, so we recommend re-reading something you’ve read before, or something less exciting.
7. Write down a to-do list or journal
Writing down your thoughts and feelings, or a to-do list, is a good way to clear your mind before bed, making it easier to relax and fall asleep.
8. Try herbal tea
Many people already avoid coffee before going to bed, but even having a drink of tea can impact sleep quality too. Instead, opt for non-caffeinated herbal tea, especially one with chamomile or lavender, to help calm your mind and promote sleep. Choose your herbal tea wisely, as lots of teas, for example green tea, have caffeine in them.
9. Give essential oils a try
Essential oils act as a natural sleep aid and are worth incorporating into your nighttime routine. Lavender, chamomile and peppermint can help to alleviate any stress and anxiety, making you feel relaxed for a better night’s kip.
what activities should be avoided before bedtime?
Now you know what to do, it’s important you’re aware of what can have the opposite effect on your sleep, making it harder for you to drop off and remain in dreamland. Here some of the activities you should avoid right before bedtime:
Consuming caffeine or nicotine
Heavy meals
Stressful discussions
Intense exercise
A hot shower or bath (you shouldn’t have one right before you go to bed)
what are common mistakes people make when creating a night routine?
We all know that sticking to a routine can be hard for one, but that’s not the only hurdle you may face when creating a night routine. You may find it hard to stay consistent, overload your planned routine, expect instant results, or ignore the consequences of stimulating activities or foods. With that in mind, create an easy-to-follow routine that’s full of relaxing activities that’ll help you get the best sleep possible, and stay consistent with it.
can I still have a good night's sleep without a strict routine?
Yes, many sleep well without a strict night routine. As long as there’s some consistency and you avoid any major sleep disruptors, it’s then all about what works for you.
Now you know why a sleep routine is so important, as well as what to incorporate into yours for long, quality slumber. Now all that’s left to do is try some of these activities 30-60 minutes before bed and see what works for you and your sleep. If you found this article helpful, check out our guide on sleep hygiene.
