What do you do to get ready for a nice sleep after a long day? While you might have an evening routine of taking off your makeup, crawling into bed and scrolling on your phone until you fall asleep with your social media app still open – this is definitely not the most beneficial routine for you and your sleep needs. Creating an evening routine seemed strange for me at first because I just thought, “when I am tired I will just go to bed.” But as it turns out, I was keeping myself up with this mindset and tricking my brain into thinking it was still daytime while exhausting myself at the same time. A nighttime routine allows you to transition your body easily from being active and alert to peaceful and ready for a wonderful night’s sleep. Keep reading to find out how you can create a night time routine for yourself, what the best ways to relax and effortlessly fall asleep are, and how to keep up with your routine!
RELATED: Morning Routines! Benefits and How to Create a Positive Start Daily
Starting Your Evening Routine
1 | Set An Alarm to Wind Down
“It is already how late?!” I found myself saying this nightly because somehow the time just seemed to just fly by and before I knew it, it was already past the time I was hoping to be asleep. That was when I realized I needed a reminder of when I needed to start getting ready for bed. I set an alarm on my phone letting me know to wrap up what I was working on and to start allowing myself to wind down. You can even set an alarm for a 30-minute heads up that you will be winding down soon! This simple alarm lets me know that it is time to get out of “work mode” (or just “hanging out mode”) and it is time to allow my body to relax for the rest I deserve.
2 | Put Away Electronics
Did you know that the blue light emitted from televisions, cell phones, tablets, and laptops prevents the production of melatonin?* Melatonin is a hormone that controls our sleep/wake cycle and the light from our electronics reduces it. This makes it harder to fall asleep and stay asleep. Interacting on your phone or sending out emails also keeps your brain alert and does not allow you to get out of work mode. There is some debate about how long you should stay off of electronics before bed but one thing is clear- the earlier the better. Put away your electronics as soon as your alarm to wind down goes off- at least a half hour before bed.
3 | Clean The Day Away
Whether you take a shower, bath, or just wash your face at night, I feel this is the best way to start your evening routine for the fact that it cleans off the day from you! Plus, I have found that the water sometimes makes me feel more awake, so I prefer to start my routine with this and then truly start my relaxation process! Changing into pajamas helps tell your body “we are going to bed now” and gives your brain the cue to go into relaxation mode. Even if you do not have a pajama set (like me), changing into a clean t-shirt for bedtime is still a good cue that lets your body know to get ready for sleep.
4 | Get Ready For Tomorrow
I prefer to have my morning ready the night before. This helps to not have those racing thoughts worrying about tomorrow. Depending on your lifestyle this could mean something different for you but could include: packing your lunch to take tomorrow, laying out the clothes you are going to wear, writing down some things you want to get done, or even having your tea and favorite mug waiting for you on the counter to fill up in the morning. Getting a few things ready the night before will help you feel ready to take on tomorrow and feel like you have officially completed today!
5 | Smell Something Nice
Did you know that smell is one of our strongest senses? Different scents can make you feel more alert or more relaxed. You can light a candle
6 | Stretch Your Body
After a long day, your body has been through a lot! It is nice to show your muscles some love and care by letting the blood flow through them and help release some tension you have built up. Stretching before bed helps relax your body and can also improve your quality of sleep! Not to mention help prevent injury, lower stress levels, and give you more energy for the next day. There are plenty of night stretching routines you can look into for specific areas you carry your tension (mine is usually in my shoulders). There are even stretching routines people have made that are meant for you to do in bed to really get you ready for some sleep!
7 | Relax Your Mind
Reading is by far the best stress reducer and works quickly! In fact, reading reduces stress levels by 68% and only takes six minutes to slow down your heart rate. But, this is not the time to dig into a new mystery novel, studying for your test or read a file for work. It is important to try and read something calming- maybe even a little boring or dry. Get a nice pillow for you to read in bed, a low light that is still calming, and check out what books you can rent from your local library to help you drift off to sleep peacefully.
RELATED: Four Benefits of Reading for Mental Health
Tips For Starting Your Routine
– Remember your evening routine is about you! There is no one formula that works for everyone and you might need some time to find what works for you. Maybe start by looking through your self-care kit to see what you already use to relax!
-Reward yourself! Starting a new habit is hard! It is important to reward yourself for putting in this effort to make a positive change for yourself. Set a goal to do your routine for a week straight. After doing the routine every night reward yourself with something small or even something that could enhance your routine!
–Use your habit tracker! You can see how your new routine is impacting your sleep, mood, and day as a whole. You can also journal about how you are feeling about the routine as a whole.
Evening Routines For Life
Having an evening routine in place helps add more structure to your life, allows you to get the rest you deserve and gives you a peaceful end to your day! What are your thoughts on night time routines? Please comment and share what you think the benefits could be and if you have experienced them yourself! I would love to hear your personal experience and how you like to spend your evenings! If you know someone who could benefit from this article, please show you care and share the bear! Be sure to sign up for my emails and follow on social media to get the most of the positive world of Brightside Bear!
