My nighttime routine is one of my favorite parts of the day. I love putting time into winding down and getting ready for bed. When I get a good night’s sleep I’m more likely to have a good day the next day.
The purpose of a nighttime routine is to train your body when it is time for sleep. When you do the same chain of calming activities every night, your brain will start to recognize it’s bedtime, which will help you fall asleep. I have 3 tips for building a nighttime routine below. I share what I do, but I have other ideas for you as well!
Wind Down
This is the first step of my nighttime routine. This is how I start to slow down for the night. I have several things I do to wind down. First, I get ready for the next day. I like to pack my lunch and lay out my clothes. Listen to my Sunday Night Tips podcast for more information about that!
I also journal every night. Check out the paper journals I use in my Amazon storefront. I rotate through several titles depending on what is on my mind that night. I use my mindfulness digital journal from Jessica Massey with Hustle Sanely. I always fill out my habit tracker and I plan for the next day.
I currently work full days at an ABA center on Tuesdays and Fridays. On Thursdays, I work for my own company in the morning and at the center in the afternoons. I work from home on Mondays and Wednesdays. Plus I occasionally pick up extra ABA shifts. A rotating schedule can be hard to stay on top of!
I like to take a look at how much time I have to work at home the next day and set realistic goals for myself. It is important to me that I maximize my time and plan to make the most of the hours I have at home. By setting my plan for the next day, I can go to sleep without my to-do list running through my head.
Other ideas for wind-down time include watching a show on Netflix, taking a bath, reviewing your lesson plans, clearing your email inbox, or anything else that makes you feel like the day is done.
Quiet Time
This is the best part of my nighttime routine. I read every night. Feel free to follow me on Goodreads if you want to see what I am reading! I also drink a cup of tea every night. I love to drink “sleepytime” tea every night. My two current favorite varieties are Beauty Sleep from Republic of Tea and Pukka Sleep tea. I find that reading and a cup of tea (my favorite tea mug is from the Ellen Degeneres line!) is the perfect way to slow down and be ready for sleep.
If tea and sleep are not your thing, don’t worry! There are a lot of options for quiet time. My one rule is I avoid screen time. I do read on an iPad but I avoid checking social media and looking at my phone. I don’t turn on the TV and I reduce the brightness of my iPad as much as I can while still seeing. Light stimulates the brain and can make it harder to sleep.
Try taking your dog for a long walk. Use an adult coloring book. Zone out to a podcast or a playlist. Take a bubble bath. Light a calming candle. You might need to try out a couple of different activities to find the one that really helps you slow down, but once you find one stick with it. It takes 21 days to build a happy so try quiet time for 3 weeks. You might find that you start to crave quiet time.
Sweet Dreams
Finally, it’s time to slide into bed. Hopefully, the wind-down and quiet time have gotten you ready for sleep, but I do a couple more things for the final step. I now wear REAL pajamas every night. Not sweatpants and an old T-shirt. Not the leggings from work that day and a tank top. Clothes that are just meant for bed.
When I wear clothes all afternoon long then get in bed in the same clothes, I’m not helping my brain slow down. I love sliding into pajamas that are just for sleeping. The cool night pajamas from Soma are my favorite. Again, it’s all about getting in that routine.
I also always either spray a pillow spray on my sheets or put essential oil in my diffuser. I love the aromatherapy line from Bath and Body Works and I use the Good Night Essential Oil from Amazon.
Look at your bed and figure out what might be keeping you up. Do you get too hot at night? Add a fan to the room. Do you get too cold? Add blankets, bonus if they are heated. A weighted blanket can be comforting and a new set of pillows can help. Personally, I have found I need 2 firm pillows to sleep. Upgrade your sheets. Add a new mattress pad. Make your bed somewhere you want to be and you will find your eyes getting heavy when you lay your head on the pillow.
I hope this gave you a ton of ideas on how to build a nighttime routine that helps you get a good night’s sleep. I also have a podcast and if you listen all the way through, you will find out how to access a freebie that you can use during quiet time!