18 Night Routine Ideas

Sleep is super important, yet it is something many of us are guilty of not prioritizing.

A good night’s sleep prepares you to tackle your day. Even when we spend enough time in the bed, the quality of our sleep suffers.

Because it’s so important, I’ve compiled 18 night routine ideas for better sleep. But first, why you should care about your sleep:
 

Why it matters

The adult body typically needs 7 to 8 hours of sleep. But, 1 in every 3 adults doesn’t get enough sleep according to the CDC.

There are four stages of sleep, starting with light sleep and leading into deep – or REM – sleep.

It’s only during the REM cycle that you dream. In the first two stages of sleep, your body is not performing the repairs that you need to be at your best.

“Sleep is not a luxury; it is an absolutely essential act of daily maintenance and it is your ally in keeping your brain sharp and youthful.” – Dr. Frank Lipman, How to Be Well

 
 

Wind Down

Before you can rest, you need to shift your mindset into that mode. What you do before you go to bed can have a real impact on your sleep – both it’s length and quality.

Your brain has a harder time turning off when you’re still feeling stressed and anxious from the day.

If today was heavy, put it down.
 
 

Turn Down the Lights

Just like exposure to bright light tells your pineal gland it’s time to wake up, darkness tells it to produce melatonin.

Melatonin is a hormone your brain produces in response to the dark. It all has to do with your internal clock and circadian rhythms.

Less lighting also just sets the mood for sleepy time. Turn off the overhead lights but turn on a side lamp, or some twinkle lights.
 

 
 

Stop Scrolling

You should stop using technology at least half an hour before you plan on getting to bed.

The devices we use – our phones, tablets, laptops and even TVs – all produce blue light.

Blue light has serious impacts on your circadian rhythm. It blocks your natural production of melatonin, which signals your body that it’s time to get sleepy.

You effectively trick your brain into thinking it’s still daytime hours and you shouldn’t be ready for bed.

Try to put away the devices and turn off the TV a little earlier.
 
 

Meditate

Meditation can help you sort through some of those anxious thoughts before you lay in bed and try to sleep.

 
 

Stay Sober

You might have been considering winding down with of a glass of wine, but that’s actually not going to help.

Even though alcohol can often make you feel nice and drowsy, you won’t get the same quality sleep that you would if you abstained.

Alcohol can actually impact your breathing and prevent you from entering that restorative REM cycle. It might be why you wake up not feeling refreshed.

 
 

Cut Out Caffeine

You should cut out the caffeine early because it can remain in your system for up to 6 hours.

You don’t want that mid-day soda or latte coming back to keep you up at night.

 
 

Journal

Write and journal to ease your mind about your day. Reflect on the day that passed. Appreciate your little wins and practice gratitude.

Collect your thoughts experiences and feelings.

When you journal at night you can put the worries of the day to bed with you.
 
 

Oral Hygiene

Hopefully you don’t need a reminder to brush your teeth each night. You only get one set of natural teeth, be sure to take care of them!

Oral Hygiene is about a lot more than making sure your breath doesn’t smell bad though.

Bad oral hygiene can lead not only to tooth decay and aches, but also multiple health complications.

Brushing and flossing your teeth on a daily basis can help prevent gum disease and stop decay that might be happening between your teeth.

Doing that will also help keep your teeth shiny and white! What’s not to like?

 
 

Bathe

Make bathing a ritual and not some kind of chore.

Hang some eucalyptus in your shower to really savor it.

Take the time to fill your bath with salts and bubbles.

Light some candles, turn on some music and make it something you look forward to.

 
 

Skin Care

Overnight as you sleep, your body – including your skin – renews itself.

Having a good night skincare routine can really aid your skin in this process. Your skin is also better able to absorb any moisturizers or serums at this time.

That’s one of the reasons it’s so important to remove your makeup at night.

When your skin is still caked in makeup, it can’t renew itself very well.

So be sure to add skin care at the top of your list of night routine ideas.
 
 

Do Yoga or Stretch

Yoga can be helpful to let go of the day physically. Often times you don’t realize the tension you were holding in your body until you release it.

Yoga done at night should involve a calming, not strenuous, sequence of stretches.

A National Health Interview survey showed that over 55% of people who did yoga for wellness found it helped them sleep better.

If you don’t want to bother learning any poses, at least take the time to stretch out your muscles before bed.
 
 

Plan the Next Day

Be sure to prepare yourself for the next day.

If you’re worried about being productive tomorrow, you should make a plan tonight.

Just knowing everything that you need to do can help you be more focused.

If you’re often kept up at night by thoughts of what you need to do, writing them into a list for the next day may even help you sleep better.

This is an essential one of my night routine ideas because a good morning really does start the night before.

 
I made that printable right there!
 

 
 

Plan Your Outfit

Have you ever changed outfits for a regular day three times before deciding? That’s not just me right?!

Planning your outfit the night before not only saves you time, but mental energy in the morning.

Getting ready in the morning is easier and faster.

Don’t want to have to plan your outfits every night? Try planning a weeks worth of outfits on Sunday night to save yourself time all week!

 
 

Tidy Up

Take some time at night to clean up your space. It’s so much nicer to wake up to a neat room.

Be sure to set your keys and bag by the door so you don’t have to waste time looking for them.

Waking up and having everything be where it needs to be can reduce a lot of stress from your morning.

 
 

Pack Lunch

If you already bring a daily lunch, packing your lunch the night before will be one less thing to have to do in the morning.

If you don’t consider trying it!

When you prepare your lunch in advance you generally make healthier decisions than when you are feeling hungry in the moment.

Of course you’ll have better portion control and save money versus having to eat out as well.

 
 

Aromatherapy

One of the best night routine ideas for this is to light some scented candles and pick up a book.

 
 

Set Alarms

Set your alarm – or alarms – for when you want to wake up.

 
 

Start Small

When it comes to all of these night routine ideas, you don’t want to implement them all at the same time.

Start by implementing one or two things to your routine at a time.

If you’ve been regularly going to bed at 3 AM you’re not going to suddenly be able to sleep at 7 PM.

The key is to take it one step at a time.

 

 

 
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