A lot of growing up is relearning the habits your parents tried to teach you when you were a kid (sorry mom and dad!). slowly you realize you do Doing simple things like staying hydrated, getting enough protein, and preparing for the next day the night before will help you feel better. When I get back into the habit of creating a nightly routine, I’m always amazed at how much more productive my mornings start the night before. But it’s easy to ignore this habit and end up feeling like you’re already behind when you wake up in the morning.
That’s why I’ve created a simple but effective nighttime routine that you can actually stick to. Learn how to create an intentional nighttime routine by creating a welcoming environment, setting boundaries, and prioritizing self-care.
Featured image by Riley Reid.
The science of night habits
Our bodies crave routine. Our circadian rhythm synchronizes our sleep and wake cycles with the sun. And when it gets dark, our bodies naturally produce melatonin, the sleep hormone. That’s why it gets dark earlier in the winter, and you might want to wind down early. But thanks to caffeine and artificial light, our natural sleep cues are often disrupted. Our bodies don’t like unpredictability. This is why cortisol often increases when the rhythm is disrupted. However, with a consistent routine, your body will remember when it’s time to relax, and your mornings will be easier.
And it’s no secret that Camille Stiles enjoys her beauty sleep. Creating a nighttime routine doesn’t just mean looking forward to sleep, it also means making the most of your rest and getting the most out of it. According to research, the impressive thing is that 76% of people People who adhered to a nightly routine said their sleep quality was much higher. Good sleep increases over time and can lead to improved mood, better concentration, and improved overall health.
create the perfect night routine
Step 1: Start with intention
Here’s my nighttime routine: It doesn’t have to be complicated, but it does need to be intentional. If it’s been a while since you’ve had a consistent nightly schedule, start by asking yourself to define specific goals. Want to increase your sleep score with Oura Ring? How to minimize brain fog? Do you wake up looking refreshed instead of bloated? Creating consistent habits depends on defining your reasons for following through.
Once you have a clear goal, the best way to achieve it is to break it down into smaller tasks. Don’t try to do too much in a hurry. We’ve all made promises to ourselves to make radical changes, and then we fail. Instead, identify small but significant changes that will make a difference. This might mean cutting out your afternoon coffee or skipping the late-night scrolling. That might mean setting a “relaxation” time an hour before bed or eating dinner a little earlier than usual. Remember that these changes are cumulative.
Step 2: Create a welcoming environment
The first step to waking up in an energetic environment is to not let your physical space hold you back. the study It turns out that all those “unfinished projects” and clutter in your home can make you feel more fatigued. So a little bit of organization can go a long way. Can’t commit to deep cleaning every night? There’s no need. I like to set a timer for 15 minutes and try my best to get as much done in that time. I also use a basket for miscellaneous items that I can sort once a week when I clean at night.
Once you have a clean space, you can also use objects that stimulate the senses to make it more calming. Activating all your senses gives your body more cues when it’s time to relax. You might light a candle two hours before bed. Alternatively, aromatherapy can help you relax while letting you know it’s time to settle into sleep mode. Lighting is also a great sensory stimulus. Nothing makes you want to jump into bed and relax more than ever. I’m not one to leave big lights on. But that’s not the case, especially when starting your night routine. Instead, opt for lamps and taper candles.
Step 3: Prioritize self-care
If you’re doing things for yourself throughout the day, make it your self-care time right before bed. From the moment we open our eyes, we often neglect our own needs throughout the day. I’m definitely guilty of checking my email as soon as I wake up in the morning and then pulling out my laptop and rushing through tasks before I eat breakfast. Then suddenly the day ended and I didn’t have time to check in with myself.
Self-care can be a 5-minute stretch cycle, a simple journal prompt, or an extra step in your skincare routine before bed. Anything just for you.
Step 4: Set boundaries with technology
My worst habit is going to bed at a decent time…and then scrolling on my phone until it’s pretty late (I know I’m not alone). Blue light from screens inhibits natural melatonin production, making it difficult to fall asleep. Additionally, if you sleep near your phone, you’re more likely to scroll through it first thing in the morning, which is also common. Using your phone before you’re fully awake can affect how your brain functions throughout the day, overloading you with empty dopamine and making it harder for you to move on to other activities throughout the day. It becomes difficult.
Depending on your intentions, set boundaries that are meaningful to you. One big change is that you can use a real alarm instead of your cell phone. Or use your phone as an alarm clock and leave it in another room so you have to get out of bed to turn it off. This will help you start your day on the right foot and resist the temptation to scroll under the duvet. You can also use a blue light blocker to prevent it from affecting your sleep (if you can’t take a break from your phone). I also use an app that blocks social media for an hour before my target bedtime.
Step 5: Transition through Mindfulness
Getting motivated to start a night routine is half the battle. That’s why it’s important to consciously shift to one.
Gradually incorporating your routine may look like starting with the elements you enjoy the most, like self-care rituals like a stretching session, or introducing calming activities like deep breathing, meditation, or journaling. . I personally like to relax my evening routine by reflecting on the previous day. Depending on the day, I might write down one memorable thing from that day. If you look back on these small things every day, they add up.
Take a look at her real-life nighttime routine
Taking a peek at the nighttime routines of respectable women might be another way to get excited about starting (or restarting) this habit. Here are some of my favorite examples of how inspiring women end their day. Here are some ideas.
- Molly Sims: Entrepreneur, supermodel
- Apply a red light therapy mask for 20 minutes just before bed
- Drink a glass of Moon Juice Magnesium.
- Claire Vivier: Founder and Designer of Clare V
- Evening skin care routine with Shani Darden products
- pack your bags for the next day
- Go to bed and read a book.
- Stella Simona: Founder and Creator
- Let’s light a candle and have some tea
- tidy up her bedroom
- bath and beauty routine
- Tiffany Paul: Founder and Podcast Host
- Clean up and put the kids to bed
- tea or CBD drink
- Look at tomorrow’s schedule and make a to-do list
- listen to podcast
- night stretching routine
- Go to sleep with a satin eye mask on
Your nighttime routine can be anything you want. All you need to do is define your definition of success.
Troubleshooting common nighttime routine failures
Let’s be honest, things happen in life. Kids need attention, work deadlines are looming, and sometimes Netflix is just too tempting. Rather than abandoning routines completely, think of them as a flexible framework. On difficult nights, focus on a few simple essentials like a quick reset in the kitchen and a five-minute stretch. Remember, something is always better than something.
If you find yourself stumbling over the same roadblocks, you may need to go deeper.
- stay consistent: If you’re not feeling motivated, you may need to tweak your routine. Can you add something that excites you?
- balance family responsibilities: Get your family involved! Use the end of your shift as a time to reflect on your day with your partner and tell each other what you’re grateful for as you clean up the space. Invite the children to participate in stretching as well. I write in my journal at the kitchen table while I do my homework. Anything will work!
- avoid distractions: Often, low-effort dopamine hits like technology and television can prevent you from exploring more nutritious routines. Keep a book by your bedside instead of your cell phone. Keep a gratitude journal where you usually keep your laptop or TV remote. By pushing yourself to create better habits, you’ll make them more likely to become habits.
How to stay consistent and flexible
There is no “perfect” night routine for everyone. As your intentions change, yours can change as well. Your mood may also change if you realize that something may sound good, but it doesn’t add much to your mood in the morning.
The most important thing is to be consistent. A nighttime routine may feel like an extra obligation, but in reality, it keeps you productive and supports your goals and overall health.
Conclusion: The ripple effect of a good night routine
The most surprising thing about establishing a nighttime routine is not only how it improves your sleep quality, but how it changes your entire approach to self-care.
Let’s start tonight. Pick one small habit and stick to it for a week. Notice how it feels. Then gradually add another one. Before you know it, you’ll have established a nighttime routine that not only improves your sleep quality, but also sets the tone for more intentional and peaceful days ahead. Remember, the goal is progress, not perfection. Your future self will thank you for starting now, even if it’s just a small step.
Source: Camille Styles – camillestyles.com