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5 Ways To Level Up Your Nighttime Routine

February 1, 2024

In our fast paced world filled with constant stimulation and digital distractions, establishing a calming nighttime routine has become crucial for maintaining overall wellbeing.

Creating a perfect nighttime routine involves a combination of healthy habits that not only prepare your body for rest but also contribute to a peaceful state of mind.

Here are 5 tricks you can implement into your nighttime routine so that you can have a better night’s sleep.


1. Dim Lights Two Hours Before Bed

Despite this being obvious, not a lot of people actually do this. One of the first steps towards creating the perfect nighttime routine is to dim the lights in your surroundings at least two hours before bedtime.

This gradual reduction in light signals to your body that it's time to wind down, promoting the release of the sleep hormone melatonin. Consider using soft, warm toned lighting (red light) in your living space to create a calming ambience.

The colour red is lower on the Kelvin scale as opposed to the regular blue light we have in offices or our homes. This is what helps promote melatonin production. Whereas blue light would disrupt that natural release of melatonin.

This could likely be one of the reasons why you find it hard to fall asleep. This simple adjustment helps ease your transition from the hustle and bustle of the day to a more tranquil state, preparing your body for a restful night ahead.


2. No Tech One Hour Before Bed to Calm Down

In our digitally connected world, it's tempting to scroll through social media or binge watch shows before bedtime. However, the blue light emitted by screens can disrupt your body's natural circadian rhythm, making it harder to fall asleep.

To achieve the perfect nighttime routine, make a conscious effort to disconnect from technology at least one hour before bedtime. Instead, engage in activities that promote relaxation, such as reading a physical book, taking a warm bath, or practicing gentle stretches.

This break from screens allows your mind to unwind and signals to your body that it's time to shift into sleep mode.

If you’re really committed to improving your sleep, consider purchasing blue light blockers too. As the name suggests, blue light blockers are glasses you’d put on 2 hours before bed to block any blue light, to help with melatonin production as explained in the last point.

A good brand is ‘Block Blue Light’. How fitting, right?

3. Find a Wind Down Tool

Incorporating a wind down tool into your nightly routine can be a game changer for achieving a restful sleep. Experiment with activities that help calm your mind and body.

Whether it's reading a book, practicing meditation, or engaging in gentle stretching exercises, find a ritual that resonates with you. These wind down tools act as a bridge between the busyness of the day and the tranquility needed for quality sleep.

Consistency is key, so choose an activity that you enjoy and can easily incorporate into your nightly routine.


4. Plan Out Tomorrow Today

Reduce the mental clutter that can keep you tossing and turning by planning out your next day before hitting the hay. Take a few minutes each evening to jot down your tasks, priorities, and goals for the following day.

This proactive approach not only helps you organise your thoughts but also provides a sense of control over your schedule. By laying out your agenda in advance, you can ease any anxiety about the upcoming day, allowing your mind to relax and facilitating a smoother transition into a restful sleep.


5. Journaling

Embracing the practice of journaling can be a therapeutic addition to your nighttime routine. Take a few minutes to reflect on your day, expressing gratitude for positive experiences and acknowledging challenges.

Writing down your thoughts and feelings can help release any lingering stress or tension, promoting emotional well being.

Additionally, keeping a gratitude journal can shift your focus towards positive aspects of your life, fostering a mindset of contentment that contributes to a more peaceful sleep.


So, the perfect nighttime routine is a personalised blend of habits that promote relaxation, mental clarity, and a sense of calm.

By incorporating these five key elements; dimming lights, avoiding tech, finding a wind down tool, planning for tomorrow, and journaling, you can create a bedtime ritual that sets the stage for a restful and rejuvenating sleep.

Prioritise self-care in the evening hours, and watch as your overall wellbeing and sleep quality improve.

Sweet dreams await!