Crafting an Evening Routine for More Peaceful Sleep at Night
Finally letting your head hit the pillow after a long and busy day is an amazing feeling. But what if, no matter how hard you try, you just can’t fall asleep? Sometimes our lives are so busy that we spend the entire day running around in mental overdrive. Unfortunately, this can lead to an uncomfortable, disruptive night of sleep.
Crafting an evening routine is one of the best ways to foster more peaceful and restful sleep. It can help clear your mind, relax your body, and get you in the “lights out” headspace before hitting the sheets. But what is it about routines that are so important, and how can you create your own ideal evening routine?
Why Are Routines Important?
At our core, humans are creatures of habit. Having set routines creates much-needed structure in our lives. There are many different types of routines, but it’s up to you which ones you think will be most beneficial for your life.
Morning routines: Your morning routine helps set the tone of your day. You’ll have time to gather your thoughts, plan out your schedule, and ultimately, start the day off on a more positive note.
Mid-day check-in routines: As you’re going through your day, make it a point to stop what you’re doing at a certain time and check in with yourself, your feelings, and your actions.
Evening + bedtime routines: An evening routine helps you unwind, relax, and mentally prepare for the following day. It’s a great way to disconnect and “close out” the day in order to get into a peaceful state for sleep.
When you have routines in place, instead of exerting extra time and mental energy deciding what needs to be done, you’ll already know what to do next. Things are less likely to be forgotten or overlooked.
And because you’re setting time aside for yourself, you’re not as likely to experience feelings of anxiety, stress, or burnout. You may feel more in control of your life, and this may ultimately improve your mental, physical, and emotional wellbeing.
How to Craft Your Own Evening Routine
Maybe you’ve come to the realization that an evening routine could be a gamechanger for getting more rest. But where do you even start?
First, consider what time you wake up each morning, and how many hours of sleep you need. It’s best to aim for a minimum of 7-8 hours of sleep each night. Then calculate what time you should be in bed in order to get that amount of sleep.
From there, consider what activities you’d like to include as part of your evening routine. Simple tasks like brushing your teeth and combing your hair are no-brainers before bed, but there are additional things you can do to help you relax and get in the right headspace for sleeping.
These are some activities you should consider:
No screen time: Exposure to light from electronic screens can delay your REM cycles, resulting in a less-than-stellar night of sleep. To combat this, shut off your screens 30-60 minutes before sleeping.
Drink a small glass of water: This might seem counterintuitive — in fact, you’re probably thinking, “Won’t I have to get up to use the bathroom, disrupting my sleep?” However, drinking small amounts before bed will help keep you hydrated throughout the night so you wake up feeling refreshed and energized.
Calming music: Studies have shown that listening to music can help improve sleep quality and lessen stress before sleeping. Find or create a playlist with slow and calming songs and listen to it before bed each night.
Read a book: Studies have shown that reading for just a few minutes each day can improve your sleep quality and help you reduce and cope with stress. Fiction books in particular can be a great way to ease stress and worries from the “real world.”
Journal your thoughts: Getting a good night’s rest when your mind is spinning can seem impossible. If you can’t get your brain to shut off, try journaling out what’s on your mind before you sleep.
Write out a to-do list: Feeling stressed about what’s on your plate for the following day can absolutely affect your quality of sleep. Planning out your day ahead of time can help decrease these anxious feelings, resulting in more peaceful rest.
An Easy-to-Implement Fall-Asleep Bedtime Routine
If the idea of crafting an evening routine from scratch feels overwhelming to you, here’s an example of an easy-to-implement bedtime routine that’s designed to help you fall asleep fast.
Turn on a calming playlist to listen to while you shower, brush your teeth, or whatever basic hygiene you like to do before bed.
Set your alarm for the next morning and then put away all your electronics. The idea is to give your eyes time to rest and avoid blue light, which has been shown to trigger your body’s internal clock and keep you awake.
Create a to-do list for the following day. Sometimes, when you’re overwhelmed or overthinking what’s on your schedule, you’ll have trouble sleeping due to stress. One way to combat this is by creating your to-do list ahead of time. That way, when you wake up, you can hit the ground running.
Read a chapter of a book. Reading can help lower stress levels, reduce muscle tension in your body, and can help you achieve a higher quality sleep. Listening to an audiobook can also be a great way to wind down.
Diffuse essential oils. While it’s not for everyone, aromatherapy is sometimes used to help with stress management. Certain essential oils like lavender, peppermint, and sandalwood can help you achieve a better night’s sleep.
There’s nothing more frustrating than laying down in bed, only to lay awake for hours struggling to fall asleep. If this is you, know that improving your sleep quality can sometimes be as simple as crafting the right evening routine.