Table of Contents
- Step 1: Prepare for the Next Day
- Step 2: Do a Brain Dump
- Step 3: Stop Using Electronics Too Close to Bedtime
- Step 4: Pamper Yourself
- Step 5: Make Dinner the Lightest Meal of the Day
- Step 6: Stretch and Release Tension
- Step 7: Prioritize Physical Comfort
- Step 8: Enjoy an Indulgence
- Nighttime Routine: Get Into a Routine
Many people thrive when they experience the benefits of structure. You can create your structure with your routines. While routines might feel restrictive for some, they’re often where you can find the blueprint to a person’s success. Consider some of the best ways to build an ideal nighttime routine below.
Step 1: Prepare for the Next Day
If you fail to plan, you plan to fail. To make sure that you start the next day on the right foot, plan for success by preparing the night before. Don’t wait until the morning to take care of activities like choosing an outfit and ironing it. Look at the weather forecast to know what to expect. Then, pick an outfit accordingly.
Pack your lunch and your work bag. Think of everything you need to be successful the following day. If you plan to exercise in the morning, lay out your workout gear. Then in the morning, all you’ll need to do is put the clothes on. If you’re going to shower in the morning, make sure to have your shower essentials, like a shampoo bar, ready to go so that you’re not searching in the morning.
Step 2: Do a Brain Dump
Keep a journal and pen on your nightstand. As part of your bedtime ritual, use this journal to do a brain dump. Make a list of all the concerns, reminders, and ideas that are floating around in your head. By physically putting them on paper, you’ll release a bit of mental pressure because you’ll no longer need to remember it all. Review the list in the morning to make sure you don’t miss anything you need for that day.
Step 3: Stop Using Electronics Too Close to Bedtime
Electronics like your smartphone and your tablet emit blue light. This light is known to keep the brain alert for longer periods of time. For example, if you fall asleep after working on your computer, your brain doesn’t quite experience rest in the same manner.
To maximize the quality of your sleep, put your phone in “Do Not Disturb” mode after a certain hour. Put your electronics in a separate room if you feel like you’ll be tempted. Invest in an actual alarm clock so that you won’t need your phone by your bed.
Step 4: Pamper Yourself
You only get one body. One of the most luxurious ways to care for it is by pampering it each night. Take a nice shower or bubble bath before you get into bed. In addition to getting rid of germs and dirt, bathing allows you to symbolically wash the day away. Elevate your cleansing experience by incorporating various skin treatments, products, and rituals.
Instead of settling for generic products, use a nice shampoo bar followed by a conditioner bar. In addition to balancing your scalp’s pH levels, shampoo bars and conditioner bars are much better for the environment.
When you’re applying lotions and oils to your face, massage them into your skin. Take your time to feel the relaxing sensation of this routine. Don’t forget about your lips in the process. Go to bed with soft, supple lips by using a natural lip balm. Every part of your body deserves to feel luxuriously pampered each night.
Step 5: Make Dinner the Lightest Meal of the Day
When dinner is a heavy mix of pasta, bread, and decadent dessert, this meal can weigh heavily on your system. Unless you plan to stay up for a few more hours, you’ll want to make dinner the lightest meal of the day. If you must enjoy pasta and bread one night, focus on making sure your portion sizes are small. Add a lot more vegetables to the plate to feel satiated without that bloated, heavy feeling.
Step 6: Stretch and Release Tension
Stress is constantly impacting your body. Whether you’ve endured the stress of an hour long commute through tons of traffic or a day with an angry toddler at home, those stressful triggers stay with you. Your body keeps score even when you don’t.
One of the best ways to release stress and tension is by moving your body. Stretch for a few minutes each night. Learn a few yoga poses that you can try at night to unwind before bed. Use a massage mat to help you get moving and connect with yourself by removing stressful emotions from your body.
Step 7: Prioritize Physical Comfort
When you’re getting ready for bed, physical comfort matters. When you’re a young child, you can sleep on a simple mattress without experiencing any aches and pains. As you get older, your mattress needs to support your body, or you’ll regret it.
Invest in a great mattress in order to decrease the chances of back pain and stiff joints. Buy comfortable pajamas that feel good to the touch. In your bedroom, turn the temperature down by one or two degrees. A cooler bedroom helps you fall asleep faster and deeper.
Step 8: Enjoy an Indulgence
In the hours leading up to bedtime, a lot of people have various rituals to help them unwind. For some, an episode of a beloved TV show is a great way to relax. If you plan to watch television, be sure to turn it off at least an hour before you need to go to sleep in order to help with the brain’s ability to rest.
For others, a nice glass of wine is a relaxing staple. Make it a small glass, and create some space between your last sip and bedtime to avoid acid reflux. Whether you love to enjoy a piece of chocolate or a hot cup of chamomile tea, find an indulgence you can enjoy each night. This makes the process of getting ready for bed even more enjoyable. Bedtime will easily become a treat you look forward to each night.
Nighttime Routine: Get Into a Routine
To succeed in life, you’ll want to cultivate reliable plans. When you’re able to create systems for your life, they’ll feel like second nature. This is why it’s so important to cultivate the right type of nighttime ritual to set up the following day for success.