How to Plan a Nighttime Routine for a Good Night of Sleep

September 21, 2022

4 mins

According to research, almost all of us in the developed world could use more sleep.

For those looking to improve their sleep, where should you start?

Should you focus on getting to bed earlier? A better wakeup routine?

While the best answer for getting more and better sleep may vary from person to person based on lifestyle factors, focusing on your nighttime routine is an excellent starting point.

A nighttime routine involves everything you do in the hours before bed to prepare for sleep and a good night’s rest.

Below is a closer look at some of the sleep habits you may want to implement in the time surrounding going to bed. All are designed to help you get to sleep faster, stay asleep longer, and wake feeling more rested, plus a list of some of the benefits you may realize by prioritizing healthy sleep.

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What Is a Good Nighttime Routine?

A nighttime routine is an excellent place to start in improving your sleep and sleep hygiene.

Sleep hygiene is a term for the practices and behaviors around getting to sleep. 

Your sleep hygiene might be thought of as your sleep warmup routine. Preparing the body for rest in the right away can allow you to fall asleep easier and facilitate higher quality sleep, with less waking up in the middle of the night.

Here's the short-list.

Turn the Lights Out

One aspect of sleep that people frequently overlook is the underlying biological processes. Quality sleep is about more than just "feeling sleepy."

The circadian rhythm is an automatic biological process that dictates your sleep-wake cycle and influences a number of other variables, including digestion, blood pressure, and even body temperature.

The body’s internal clock is set through external cues, and light is one of the most important.

Historically, humans' circadian rhythms were tied closely with the rising and setting of the sun and the availability of light. In our modern world, with artificial light available at all hours, it's easy for your natural sleep-wake clock to either fall into an unhealthy rhythm or be thrown off entirely.

Taking this natural unconscious response to light into account, a good sleep routine involves gradually decreasing the amount of ambient light in your environment before bed. Dimming the lights one to two hours before you plan to sleep, and avoiding bright screens in the hour before sleep, can help signal to your body that it's time to wind down. And, keep this schedule similar form night to night.

This is one small step in making it easier for you to fall asleep and stay asleep.

Electronic Devices

Another crucial sleep tip is to cut out screen time before bed, which can similarly aid in setting your body's unconscious expectations.

The fact that technology is so accessible has made it incredibly easy to lay in bed and scroll social media apps or watch videos, and while this may sound like a nice way to wind down before bed, the light emitted from your phone or tablet screen signals to your body that it's time to stay awake.

This can delay your ability to fall asleep.

A great way to implement an electronic-free zone before bed is to set a reminder on your phone and shut down your computer or television at least one hour before bed.

If you find that you have difficulty with self-control, you can also try implementing WiFi rules with your router to block particular traffic or shut off entirely at a certain time.

Whatever approach you take, implementing no screens an hour before bed can ultimately help you get a better night’s sleep.

Journal

If you've ever tried to go to bed with a lot on your mind, you know your mind can spin for a while before you fall asleep.

A great wellness practice that can enhance your nighttime routine is journaling. Journaling practices aim to provide an outlet for your thoughts, and thus can help soothe sleep problems as they get whirling thoughts "off your mind."

Simply getting your thoughts onto paper can help you to calm down, reduce stress, and even help you get a better night’s sleep.

To-Do List

Get things out of your brain by creating a to-do list for the next day.

It's easy to get caught up in the stress of everyday life, and laying in bed with nothing but your worries can be detrimental to getting enough sleep. Taking the time to jot down a to-do list for the next day may help alleviate anxiety as you know you're setting aside time the following day to accomplish your goals or necessities.

By taking the time to create a to-do list for the following day, you're giving yourself permission and structure to relax and get a good night’s rest.

Evening Self-Care Routine

When it comes to winding down after a long day, a little self-care can go a long way to help reduce stress and put yourself in a relaxed state. Taking a few minutes out of your day to focus on yourself can be relaxing, centering, and help you feel more confident. The medical benefits of "mindfulness" and self-care have been well-elucidated. 

When it comes to creating your own self-care routine, you can take it in any direction you wish.

Whether that's taking time for your mental health with meditation, having a cup of tea, or reading a book, implementing self-care can be incredibly rewarding and may even help your sleep.

What Are the Benefits of Quality Sleep?

Now that you have a better idea of some things you can implement for a quality nightly routine, you may be wondering what to expect. 

A lack of sleep can have a variety of consequences, including an increased chance of feeling anxious, exhausted, and poor mental capacity. A lack of sleep can reduce reaction time and cognitive abilities, and sleep deprivation has been equated to being drunk in terms of reduced mental ability.

And, U.S. researchers estimate that anywhere between seven and 45% of adults feel fatigued continually.

Poor sleep has also been linked to a variety of long-term health outcomes, including weight gain, cardiovascular conditions, and metabolic conditions like diabetes.

One of the best and simplest ways you can fight back is by getting great sleep! While the underlying processes involved in sleep are still not perfectly understood, good sleep provides physical energy, improves overall health, and restores cognitive function.

A lack of sleep can also be a common cause of erectile dysfunction. By nailing your nighttime routine, you may effectively mitigate the chance of sleep impacting your sex life.

Conclusion

Many people struggle with getting good sleep, and improving your nighttime routine should be the first step in turning around your sleep habits. Medications can help with getting to sleep and staying asleep, too, often appropriate for those with known sleep disorders. 

Sources

Can Electronics Affect Quality Sleep? | Sleep Foundation.

Effects of Light on Circadian Rhythms | NIOSH | CDC.

Demographic Correlates of Fatigue in the US General Population | NCBI