Table of Contents
Figuring Out Your Ideal Bedtime
To start your nighttime routine, first figure out what time you need to wake up in the morning, then work backward. Give yourself at least 1 hour to complete your full routine before your target bedtime. For example, if you need to get 7 hours of sleep and wake up at 6 AM, aim to start your routine by 9 PM the night before so you’re in bed by 10 PM. Determine your ideal bedtime and backtrack accordingly to find your routine start time.
Creating Reminders to Start the Nighttime Routine
Relying solely on willpower will likely cause your routine to fall apart eventually. Instead, set up a method to remind yourself when it’s time to begin. Smart home lights that change color, recurring phone alarms, or even Post-It notes can prompt you to initiate the routine each night.
Nighttime Routine for Bathroom Activities
Brushing Teeth
Start your routine by taking care of necessary bathroom activities like brushing your teeth. Get these tasks done early so you don’t disrupt your progress towards sleep later on.
Washing Face
Also wash your face now instead of right before bed. Splashing skin with cold water too soon before getting in bed can startle you awake.
Showering
If you need to shower or bathe, do so towards the start of your nighttime routine as well.
Setting Yourself Up for Tomorrow
Reflecting and Journaling
Once bathroom necessities are complete, shift your focus to setting yourself up for success the next day. Reflection and journaling accomplish this well.
Writing Down 3 Good Things
Note down 3 amazing things that happened to you today and any key lessons you learned. This reflection cements positive memories.
Noting Lessons Learned
Jotting down important lessons reinforces what you gained from the day’s experiences.
Identifying Improvements
Consider what could have made today even better and what steps you might take to get there tomorrow. Writing this down clears mental space.
Preparing for the Next Day
After reflecting, prepare for the next day’s responsibilities.
Packing Needed Items
If traveling, pack any essentials you’ll need so they’re ready to grab in the morning.
Laying Out Clothes
Even if staying home, lay out clothes, shoes, IDs, etc. This avoids rushing around looking for things.
Charging Electronics
Don’t forget to charge devices, equipment batteries, video gear, etc.
Activating the Parasympathetic Nervous System
Lowering Body Temperature
Cool down your body temperature to prep for sleep by lowering the thermostat, using lightweight bedding, or avoiding excess clothing under the covers.
Avoiding Stimulation
Also avoid mentally stimulating activities.
Dimming Lights
Dim overhead and ambient lighting in your bedroom during your routine.
Turning Off Screens
Power down TVs, phones, tablets, and backlit devices. Wear blue light glasses if you must use them.
Listening to Calming Music
Opt for soothing, quiet music instead of loud or intense songs.
Stretching and Meditating
Light stretching, foam rolling, meditation, and deep breathing can further relax your mind and body.
Reading
Read a relaxing fiction or biography book to calm your thoughts rather than stimulating non-fiction.
Accommodating Others’ Nighttime Routine
If you live with family, a significant other, or roommates, tailor your routine to avoid disrupting them or coordinate schedules if possible.
Respecting Family Members
If children or a spouse go to bed much earlier than you do louder tasks first.
Communicating with Roommates
Give roommates a heads up that you’re starting your bedtime routine so they keep it down.
Coordinating with Significant Other
If a significant other shares your bed, sync up rituals so neither disturbs the other’s wind-down period.
Conclusion
An effective nighttime routine truly sets you up for better rest, more focused mornings, and greater success executing your goals the next day. Take the time to intentionally create healthy rituals that prime you for productivity, decompression, and quality slumber. Your mind and body will thank you.
Some Questions about the Nighttime Routine
How long before bed should I start my NightTime routine?
Aim to initiate your sequence of activities at least 1 hour before your target bedtime. This provides enough time to complete all steps without feeling rushed.
What happens if I don’t prepare for the next day?
Failing to pack bags, charge devices, lay out clothes, and make other preparations the night before makes for a more stressful morning.
Should I meditate before bed?
Meditation, deep breathing exercises, foam rolling and other relaxing rituals in the hour leading up to sleep can calm both the mind and body to ready you for rest.
Why avoid backlit screens at night?
The blue light emitted from phones, tablets, computers and TVs reduces natural melatonin production which is necessary for sleep.
What time should I set my alarm for the next morning?
Determine when you need to wake up, then schedule your alarm for that time. Working backward by planning your wake time first allows for appropriate nightly sleep.
