Tips For Creating a Healthy Nighttime Routine

Today I am sharing tips for creating a healthy nighttime routine.

Creating a healthy nighttime routine is a powerful way to set yourself up for better sleep, improved mood, and greater well-being. A consistent routine can signal to your body that it’s time to wind down, helping you relax and sleep more deeply.

I am always working to improve my nighttime routine. My sleep could be better and I'd really like it to be. I also have small kids, and man do they affect my nighttime routine and sleep. Some of that can't be helped during this season of life. However, what I do with my time once they are asleep is in my control.

We all know that good sleep is an extremely important part of overall health. So making it a priority can have a major impact on how our bodies function day-to-day.

Here are some practical tips for building a healthy nighttime routine.

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5 of the Best Tips for Creating a Healthy Nighttime Routine

Start with just one tip tonight, and work your way up to a better night's sleep.

Create a ritual.

A warm bath or shower before bed can be incredibly soothing and help signal to your body that it’s time to rest. Adding Epsom salts or a few drops of essential oil can enhance the effects. The drop in body temperature after you leave the bath can also encourage your body to fall asleep faster.

My evening shower and skincare is one of my favorite parts of my nighttime routine. Maybe your ritual is a bath, or just washing your face and putting on cozy pajamas. Maybe it's a cup of bedtime tea. When you are ready to begin your wind-down for the night, start with a daily ritual.

Shut it down early.

Choose a time about an hour (or more if you can) before bed and shut down the work, the screens, and the mindless scrolling. The blue light emitted from phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Step away and take time to wind down.

Stick to a schedule.

It is best for your body and your circadian rhythm (part of your body's natural, internal clock) to have a similar sleep schedule every day. Our bodies thrive on routine. Try to go to bed and wake up at the same time every day, even on weekends. This regulates your internal clock and can help you fall asleep and wake up more easily. Aim for 7-9 hours of sleep each night for optimal health.

Set the scene.

Create a bedroom environment that supports sleep. That could mean cooling it down, using room darkening shades or curtains, dimming the lights, diffusing essential oils, using a sound machine, and/or keeping your phone out of reach. My kids use a sound machine every night - this is our favorite.

Do something relaxing.

You might choose reading, stretching, meditating, or journaling to help calm your body before sleep. I also love a cup of bedtime tea before bed. I find it to be really relaxing and it stops me from mindless snacking at night. This bedtime tea is my favorite.

Reading before bed is something I love to do. And whether I read two pages or two chapters, it always helps ease me into sleep.

Are there supplements that can help with sleep?

There are many supplements on the market that claim to promote relaxation and aid in better sleep. Magnesium, melatonin, GABA, L-theanine, valerian root and chamomile are some supplements that may help with this. However, a supplement alone may not be the answer to increasing sleep quality. Consider the tips above as you work to optimize your sleep.

One supplement that I have tried and like is Sleep Support+ from Mind Body Green. It's a melatonin-free supplement that has magnesium bisglycinate, PharmaGABA, and jujube. I find that taking two about an hour before bed helps me to fall asleep easier.

*Disclaimer: I am not a medical professional, and this is not medical advice. You should always check with your doctor before starting a new supplement.

A better night's sleep is right around the corner.

A healthy nighttime routine doesn’t need to be complicated. Start by incorporating one or two of these habits, then build from there. Over time, these practices will become second nature, helping you unwind and prepare for a restorative night's sleep.

What is the most important part of your nighttime routine? Please leave a comment below, I'd love to know.

Here's to a great night of sleep, and a happy, healthy morning.

And be sure to check out these 5 morning routines to start your day off strong.

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