Are you having trouble sleeping? You’re not the only one. Between 50 and 70 million Americans struggle with sleep-related problems, regardless of their age, gender or socioeconomic status. While health conditions like sleep apnea and chronic insomnia may play a part, poor evening routines are largely to blame for people’s inability to fall and stay asleep.
Luckily, you can cultivate better habits and boost sleep quality by revamping your routine. Here’s how to wind down so you can wake up feeling more refreshed.
1. Set a Bedtime
Contrary to popular belief, adults need bedtimes, too. Establishing a schedule will regulate your circadian rhythm so you get deeper, more restful sleep and arise feeling refreshed. Most adults require seven to eight hours of sleep each night, so remember to base your bedtime off whatever time you plan to wake the following morning.
A consistent sleep schedule may take some getting used to. However, it’ll eventually train your body to expect sleep at a certain hour, which will make sticking to your evening routine much easier. Plus, setting a bedtime can lower blood sugar, help you maintain a healthy weight and lower your risk of heart disease.
2. Prep for Tomorrow
What stops you from getting out of bed in the morning? Maybe it’s dirty dishes from last night’s dinner or the thought of picking out something to wear. These simple tasks may seem overwhelming right after waking up. However, they’re relatively easy to knock out before you go to bed.
Make your mornings stress-free by prepping for tomorrow today. Do the dishes, pack your lunch, lay out clothes and put your wallet, keys and sunglasses by the door. You might even go so far as to pack a gym bag to make early morning workouts more manageable.
3. Make a To-Do List
Of course, there’s only so much you can do to get a jump-start on tomorrow. For everything else, there’s a list.
Grab your bullet journal and make a to-do list of everything you have to do the next day. You might even use an hourly planner to make a schedule so you feel more organized. Writing everything down will also help you avoid the sleep-disrupting habit of running through a mental version as you lie awake in bed.
Get a jump start on tomorrow and destress today? Sounds like a win-win. Write it all out so you don’t think about it while you’re falling asleep. Might even use an hourly journal to make a schedule so you feel organized and at peace.
4. Have a Hygiene Ritual
Most people complete their nightly hygiene routine on autopilot. However, creating a mindful ritual can help better prepare your brain and body for bedtime. Plus, it’ll allow you to see hygiene as an opportunity to care for yourself rather than a chore.
Set a timer for two minutes and brush your teeth, focusing on every movement and brush stroke. Then, use 12 to 16 inches of floss to clean between each tooth. Take a warm bath or shower and wash and cleanse your face to wind down even more. Treat yourself to a face mask or scrub every now and again to incentivize you to follow this evening routine.
5. Shut Off the Screens
Tempting as it may be to watch Netflix or scroll through social media before bed, studies have shown that staring at a screen can make falling asleep more difficult. That’s because tablets, smartphones, televisions and other devices emit blue light, which can reduce or delay natural melatonin production. This light can also reduce the amount or time you spend in slow-wave and rapid-eye-movement sleep, both or which are essential to a good night’s sleep.
Thus, part of your evening routine should consist of shutting off all screens a few hours before bedtime. Try making your bedroom a screen-free zone or put your tech in night mode after the sun sets and adopt a healthy habit like reading or journaling to help you unwind after a long day.
6. Set the Mood
Creating a relaxing atmosphere is another brilliant way to make the most of your evening routine. Set the mood by lighting a few candles or dimming the lights throughout your home. Soft music, aromatherapy and self-massage can also encourage rest and relaxation.
Turning your thermostat down a few degrees or plugging a fan in can create a more comfortable space, too. Because lower temperatures help your body maintain its circadian rhythm, you might even fall asleep quicker and enjoy higher-quality rest.
Sticking to Your Routine
At the end of the day, sticking to your routine depends on your mental fortitude and determination. How bad do you want to change?
Consider what your current routine looks like and how you might prefer it to look moving forward. What will it take to get from point A to point B? Create simple, practical goals and start small to gain momentum. Once your routine starts to grow and become a consistent part of your life, you’ll begin to see the benefits.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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