We’ve all heard about the benefits of a morning routine, but what about a nighttime routine? If you’re a morning routine enthusiast already, think of it like this: your morning actually starts the night before, before you even get into bed.
Embracing a before-bed routine can be a game-changer for your overall well-being. Let’s delve into the transformative benefits that a well-thought-out nighttime routine can bring into your life.
Improved Sleep Quality
If you already sleep in a dimly lit room without your phone on the bedside table or the TV blaring, congratulations! You already have the perfect setting for a night of quality sleep. If your bedroom doesn’t look quite like this yet, start there.
When you intentionally create a calming environment and disconnect from your devices, you sign to your body that it’s time to wind down.
Consistency is key here. Establishing a regular sleep schedule will help regulate your circadian rhythm, and enhance melatonin production, the hormone responsible for sleep.
Another (maybe obvious) thing to note: you should also avoid stimulants like caffeine at least 4-6 hours before bedtime.
Enhanced Mental Well-Being
Nighttime routines aren’t just about getting your body ready to sleep. They can also help you calm down your mind so that falling asleep becomes easier. As you ease into sleep your mind will follow suit, which promotes your overall well-being.
Before settling down to sleep, take a moment for reflection through journaling and gratitude practices. You may also consider practicing relaxation techniques like meditation or breathwork.
Let go of the day’s stressors and redirect your thoughts towards positivity. You have likely all heard about the benefits of positive affirmations and visualization — give them a try yourself to see how you like them.
Some folks consider this to be too “woo-woo,” but there’s no denying that it pays to be more positive.
Increased Productivity and Focus
Do you ever find yourself scrambling in the morning, trying to remember tasks and make decisions? Or, perhaps you struggle to fall asleep at night because you can’t stop thinking about all of the things you need to get done the next day.
A nighttime routine can help with both. Prioritize tomorrow’s tasks, create a to-do list, and organize yourself for the morning ahead. By streamlining decisions and allocating that time to care for your future self, you set the stage for a productive and focused day ahead!
Physical Health Benefits
If you’re working on a fitness goal, a solid night’s sleep is a must. Your body repairs itself when you sleep, so if you’re not getting those quality z’s, you likely won’t see the results you’re after.
Taking the time to create a nighttime routine that helps you wind down and prepare for bed will improve your quality of sleep, and therefore, your overall physical health.
Cultivate Personal Growth
Beyond the physical and mental benefits, a nighttime routine can give you the space to devote more time to personal growth.
Use the hour or so before you go to sleep as a time to wind down and learn — put down your phone, turn off the TV, and replace those activities with journaling and reading. Choose books that interest you, or take the time to finally read all of those self-help books you may have sitting on your shelves.
As you consider adopting or refining your own nighttime routine, remember that what you build into it is all a matter of personal preference. Explore what works best for you, and watch the transformative power that creating a routine can have on your overall well-being.
This content originally appeared in our monthly Open Calendar Club newsletter.
