How to Design a Nighttime Routine for Your Best Sleep Ever
The quality of our sleep is so intertwined with our health and happiness that it’s a wonder why more of us don’t dedicate time to creating a routine that sets us up for sleep success. Whether you struggle with insomnia or fall asleep as soon as your head hits the pillow, you can benefit from designing a nighttime routine with some of the tips below to give your body the consistency it craves.
Go to bed at the same time, wake up at the same time.
Our internal clock, aka circadian rhythm, is a biological mechanism that directs our sleep patterns. If we are jetlagged or otherwise off our regular sleep schedule, our circadian rhythm can become deregulated, triggering problems like insomnia and daytime fatigue. By adhering to a sleep schedule where we go to bed and wake up at the same time each day, we can reset our internal clock and enjoy more restful nights.
Drink a glass of warm milk or tea.
While there haven’t been any studies that prove that drinking a warm beverage contributes to better sleep, the routine and comfort of it can certainly help relax you. Opt for non-caffeinated herbal blends like chamomile and lavender, or valerian root tea, which is said to promote sleepiness in some.
Sleep with the window cracked open.
According to the National Sleep Foundation, the optimal bedroom temperature is between 60 and 67-degrees Fahrenheit — a comfortable range that helps your body initiate sleep. If you tend to be cold at night, go for the higher end of the range and opt for the lower temps if you get overheated easily. The American Academy of Sleep Medicine suggests that keeping your room cave-like (cool, quiet, and dark) is your best bet for a restful night.
Use a white-noise machine.
If you find the noise within or outside your home distracting you from quality shut-eye, consider trying a white-noise machine to block it out. White noise creates a soothing buffer that can induce deep, restful sleep.
Use blackout blinds or an eye mask.
Our circadian rhythms are tied to sunlight, and if we let our rooms fill with light before we’re ready to be up for the day, our quality of sleep can suffer. Our bodies need a dark place to produce melatonin, the hormone that influences our internal clock. During the night, block out the light with blackout blinds or curtains, or even an eye mask in a pinch.
Prepare for your morning routine the night before.
If you leave everything until the morning, you risk keeping yourself up at night stressing about all the things you need to tick off your to-do list. Be kind to yourself and take care of what you can the night before to make your morning routine a breeze. Set out your outfit for the next day, prep your lunch, and consider showering at night if it gives you more time to enjoy your mornings.
Create a comfortable sleeping environment.
Where you sleep and how comfortable that space is plays a huge role in the quality of your sleep. Make sure your mattress and pillows support your body and leave you feeling refreshed and rested in the a.m. Splurge on the nice sheets if you can. Try out a plush weighted blanket. Your bed is your haven — treat it like one, and you’ll be giving yourself the gift of a good night’s rest in no time.
Ready to catch some deep, restorative zzz’s? Try our Better Sleep playlist on Alo Moves featuring meditation, sound baths, and yoga nidra to relax and prep you for bedtime. Start your free 14-day trial here.