A night routine is your pre-bedtime routine (a.k.a, practicing good 'sleep hygiene'). When beginning to incorporate healthy practices into your lifestyle, your nighttime routine can make all the difference to how you feel during the day. The right bedtime routine can not only help you to fall asleep faster, but can also ensure you have a more restful and higher-quality sleep throughout the night. This will improve how refreshed you feel when you wake up, your mental sharpness, and your productivity throughout the following day.
A number of people have mentioned to me recently that they've had trouble falling asleep, seem to wake up multiple times during the night, and overall, have not been feeling well-rested. So, I thought I would share with you a number of recommended practices you can include in your nighttime routine in order to improve your overall quality of sleep.
1. Reduce the use of electronics
Cut off all use of electronic screens about an hour before bed. Many studies have shown that exposure to bright or artificial blue light before going to sleep can disrupt the production of melatonin (sleep hormone) and also impact your circadian rhythm (body clock). Make an effort to reduce your evening technology use and I promise you will see a difference in your sleep quality.
2. Go to sleep in an organised environment
Being in an organised environment will help you to feel more relaxed and in control. Take some time to tidy up the space you sleep in and put things away that you've used throughout the day. Decluttering your environment also helps to declutter your mind before bed. Additionally, you can use this time to prepare for the following day (e.g. pack your bag, set out your clothes). This will reduce the likelihood of forgetting something important, prevent decision fatigue, and you will have less to think about upon waking up - set yourself up for success!
3. Take a few minutes to reflect on your day
Take the time to consider what went well and perhaps what didn't go well throughout your day. Focus on the positives and appreciate your accomplishments in order to shape a better tomorrow. I try to practice reflection and journaling as often as I can before bed. Even if I've had a bad day, I always take the time to focus on the good and what I am grateful for so that I can go to bed with a positive mindset. Writing down your thoughts and feelings is an effective outlet and will help to free your mind of lingering worries.
4. Wind down
How you choose to wind down after a busy day will be different to each individual. Your body needs to shift into sleep mode, so spend an hour or two engaging in calming activities before bed. There are a few activities that work well for me personally and I will engage in these almost every night. First, I'll have a hot shower, change into some comfy clothes and complete my skin care routine. Then, I'll make a hot drink (usually a cup of tea, chamomile works best) and burn some essential oils (lavender, vanilla or jasmine are all calming scents). Finally, I tend to read or turn off all of my lights and listen to an audiobook or podcast until I fall asleep. Feel free to try this night routine for yourself!
5. Avoid alcohol
A nightcap can make you feel drowsy and also help people to fall asleep quicker. However, alcohol has been proven to be more disruptive to sleep, especially during the second half of the night. Alcohol reduces rapid eye movement (REM) sleep, which is the more mentally restorative form of sleep. Disrupted REM sleep can cause daytime drowsiness and poor concentration. The more alcohol you drink before bed, the more disrupted your sleep will be - so limit your intake, especially before a big day of productivity.
6. Practice bedtime yoga
Yoga is known to relax both the body and mind. Practicing yoga before bed activates your parasympathetic nervous system, which triggers relaxation. Other benefits of bedtime yoga include improvement in breathing and reduction in stress after a busy day. Compared to using medications to improve sleep quality, yoga is by far a more holistic method proven to fight abnormal sleep patterns. I personally recommend trying a yoga sequence guided by 'Yoga With Adriene', which can be found on YouTube here.
7. Maintain a consistent routine
Healthy adults are recommended to sleep between 7 and 9 hours each night in order to function at their optimal level during the day. While it is important to be consistent with the number of hours you sleep, it is equally as important to fall asleep and wake up at similar times every day. My advice is to find a suitable time for you and stick to it each morning/night. Turn your new night routine into a ritual and practice your wind down activities regularly before bed. Your brain will soon recognise these patterns of behaviour as habits and will associate certain activities with 'bedtime' and 'sleep'.
I do hope incorporating some of these practices into your night routine helps to improve your overall sleep quality. Although I am generally a very good sleeper (maybe even too good), I do believe the reason comes down to how I choose to spend my evenings before bed. As always, I am open to questions and comments about my above recommendations.
Until next time;
peace and love,
Tina
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