The Importance of Night Routines

Waking up early can be hard. The internal argument you have, debating if you really need to go to the gym, or put makeup on, or, on really hard days, if it’s essential to shower. The best way to overcome this debate is to have a long, restful sleep so that when the alarm goes off, you are raring to go.  

The first step to getting a good night’s sleep is building a bedtime routine. Research has shown that having a routine can help lower stress levels, support you in building good daily habits, help you take better care of yourself and make you feel more focused and productive (1).  

A bedtime routine can have a range of different components that will support your sleep, but the most important thing is to build it with things that make you feel happy and relaxed. There are some different ideas below for inspiration to help you decide what you would like to add to your routine. 

• Setting your alarm as soon as you go to your room 

Setting your alarm can be the worst part of going to bed, particularly if it’s a getting late and you count down how many hours it is until your alarm goes off. One way to solve this automatic mental countdown is to set it as soon as you go to your bedroom, and this also means you’ve checked one job off your list already.  

• Read a book  

It can be so tempting to lie in bed on your phone or watch your favourite Netflix show until you fall asleep, but the blue light could be having a negative impact on your body’s production of melatonin, the natural, sleep-inducing hormone (2). Reading a chapter of a book before you go to sleep is not only enjoyable (if you choose a good book that is), but it will also support you in drifting off with no blue light in sight, building a successful sleep routine. 

• Set the mood 

The lighting in your room before you go to sleep can impact the type of sleep you get. As mentioned, blue light can keep you awake, but using dim or red lighting can help you sleep better (3). A lamp can provide you with enough light to carry out your evening routine, whilst also getting the brain and eyes ready for bed. If you really want to commit to getting the best sleep you could even invest in a salt rock lamp which can not only improve sleep, but also reduce stress, boost blood flow and clean, deodorise and purify air (4). They also look lovely in you room and create a spa-like atmosphere.  

• Enjoy a herbal tea 

Drinking tea before bed has been demonstrated to help people have a better and higher quality night’s sleep (5). The warmth of a tea on a winter’s evening can also make you feel cosy and tastes good. One of the most well-known teas to aid sleep is chamomile which contains the antioxidant apigenin, promoting calm and sleepiness (6). 

Valerian root tea is also often praised as a great way to help with sleep and anxiety as one of the few plants shown to have sedative properties (7), so a night-time tea with valerian root may be an essential part of your routine if you struggle to sleep. 

Lemon balm, also known as Melissa officinalis, which is a member of the mint family, has been shown to help restless sleepers and reduce symptoms associated with insomnia (8). 

There are many more herbal teas out there if these don’t take your fancy, it’s a trial-and-error process but once you have found the perfect tea, it can become a nightly ritual. 

• Meditate or stretch  

Meditation has evolved in recent years and more people seem to be integrating it into their daily habits. There are two main types of meditation: Concentrative meditation, which involves focusing all of your attention on one thing and tuning everything else out, and Mindfulness meditation, which can target different issues such as depression and involves being aware of the present moment, making yourself open, aware and accepting (9).  

If sitting in silence and focussing internally isn’t for you, then you could try some evening stretches or even a little yoga. There are often YouTube videos that are easy to follow, and you can search specifically for evening yoga/stretching. Stretching can shift the nervous system from fight-or-flight mode into rest-and-digest mode, aiding a deep and relaxing sleep. 

• Have a warm bath or shower 

Scientists hypothesise that immersing your body in warm water can aid your natural temperature regulation process, improving your sleep as a result (10). It is also a time to pamper yourself and lighting a couple of nice smelling candles can make you feel cosy and at home. It’s also great to get into bed smelling great and feeling fresh and clean. 

• Journaling  

The final inspiration we will give you is to journal. Journaling can be as simple as scribbling down everything that is on your mind, into a tattered notebook, or as detailed as writing down your achievements from the day and goals for the next. Either way, getting your thoughts and plans down can support you in clearing your mind before your head hits the pillow, helping you fall asleep faster and with fewer distractions.  

Some of these ideas may resonate with you, whilst others may not, but it is a great place to start. If you begin by trying to do two of these things every night before bed, you may start to notice a difference quite quickly. Your body will know that when these things take place, it is nearly time to go to sleep. From there you can add more habits until you look forward to getting ready for bed, and taking some time out of the day, just for you.