In our fast-paced world, cultivating a simple nighttime routine can be the key to unlocking deep, restful sleep. Don't let TikTok fool you, it doesn't need to be a 20 step ritual; instead, focus on implementing a few intentional practices that align with your unique needs and lifestyle.
Whether you're a seasoned self care expert or just beginning your journey towards a more intentional lifestyle, this guide will help you create a nighttime routine that promotes tranquility and rejuvenation.
Avoid Intense Exercise After 2 PM
Exercise is vital for overall health, but timing matters when it comes to sleeping well. Engaging in intense physical activity late in the day releases cortisol, a stress hormone, that might interfere with your body's natural wind-down process.
To avoid this, try to complete any intense workouts before 2PM. If you prefer moving in the evening, try gentler activities like yoga, stretching, or a nature walk.
Plan Your Meals Wisely
What you eat and when you eat it can significantly impact your sleep. Aim to finish dinner and any post-dinner snacks a few hours before bed.
Going to bed on a full stomach can make it easier for your body to transition into sleep mode, without the discomfort of late-night digestion. Prevent that late night grab for the TUMS and plan your meals with your bedtime in mind!
Indulge in a Relaxing Shower or Bath
A warm shower or bath can signal to your body that it’s time to relax. Add calming scents like lavender, chamomile, or eucalyptus essential oils to enhance the effect, helping to soothe your mind and body. The warm water and relaxing scents will prep you for a transition to peaceful sleep.
Wind Down an Hour Before Bedtime
As bedtime approaches, it’s crucial to start winding down at least an hour before you plan to sleep. This means turning off electronics that emit blue light, which can disrupt your natural sleep cycle.
During your wind down time, dim the lights and engage in activities that promote relaxation. This is your time to disconnect from the demands of the day and reconnect with yourself. Having a set wind down time can help you not only physically, but also mentally and emotionally! Some things you can do during this time that don't involve doom scrolling on the gram:
- Start a book that's been sitting on your shelf waiting to be read, or if you prefer an e-reader make sure you change the warmth of the screen from blue to red
- Spend some time journaling your thoughts about your day: challenges, accomplishments, and gratitude can be powerful prompts to see joy in every day
- Adopt a gentle stretching routine to help your muscles relax before sleep
- Listen to calming music, or a guided mediation to quiet your mind (we love the bedtime stories on our Hatch Restore)
- Practice deep breathing exercises
Sip on a Calming Beverage
Instead of a nightly glass of wine that will spike your glucose and cause that 3am hanger strike try herbal teas like chamomile, valerian root or lemon balm. You could also try a warm magnesium-rich drink to further ease you into sleep! Our favorite is Natural Vitality's Calm Sleep powder.
Time to Get to Bed
Finally, it’s time to get some shut eye! Aim for at least 7-8 hours of sleep per night, though some people might find they need more. Creating a consistent sleep schedule by going to bed and waking up at the same time each day can also help regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Creating a simple nighttime routine is an easy way to enhance your sleep quality, and practice a kind of self care. Remember, this routine is for you—tailor it to your needs, and don’t be afraid to experiment with what works best.
Embracing a slow, intentional approach to winding down and sleep can be the first step towards living a more intentional life overall. After all, we firmly believe that the night time routine is a good indicator of how you're going to start the next day!
