8 Tips For A Better Nightly Routine Before Bed – Sports Medicine Weekly Podcast & Blog | Dr. Brian J. Cole
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Published on: 29-Dec-2020

Everyone goes to bed at night, but that doesn’t mean everyone has a nightly routine that they consistently do. This is why some people tend to have a hard time sleeping, while some can quickly sleep in no time.   

A nighttime routine pertains to things you do before going to bed. You might have no specific time for your routine and take the night as it comes. However, your nighttime routine is just as important as your morning routine.  

You cannot make yourself sleep just by a single command, but having a bedtime routine helps to let your brain know that it’s time for bed. Nighttime routines also help achieve that sleep quality, regardless of the stress you may have experienced during the day.   

Creating a bedtime routine is one of the smartest things that you can do for yourself. The primary benefit of having a bedtime routine is that it’s centered on you. Formulating a bedtime routine puts your body in a relaxed state. By the time you’ve completed it, your body should feel at ease and ready for lights out.  

Below are a few tips to help you get started with your own nighttime routine. Remember that the key to these tips is consistency, so don’t give up on these easily. 

  • Wind down 

One of the most typical mistakes people make is that they fail to decompress themselves from the day they had. Instead of taking off their work clothes to change into their comfortable shirts, they proceed to bring their work into the bedroom. This habit is destructive both to yourself and to your nighttime routine. You’re only teaching your brain to forget about sleep and just continually deal with the day’s stress.   

To have a solid nighttime routine, you must set a time for leaving work. It’s easy to miss out on time and stay up too late. Set a cut off time for work emails and phone calls as well. If you don’t set limits, it’s tough to enjoy life and get a good night of sleep.  

After a day’s work, consume your dinner at least three to four hours before bedtime. Overeating right before going to bed may result in indigestion, keeping your brain awake and unrelaxed. 

  • Warm bath 

Applying heat is one of the most effective ways to help your muscles relax and cool down. A warm bath helps lower your body temperature, resulting in your body’s natural flow into sleep. The best body temperature for sleep must be between 60 and 67 degrees. As soon as you step out of the shower, your body temperature drops immediately to adapt to the room’s temperature. That quick change can cause sleepiness.  

Besides taking a warm bath, you must also perform other hygiene rituals such as brushing your teeth, doing your skincare routine, or even CPAP cleaning. If you use a CPAP machine during your sleep, make sure that it’s always clean and free of dust to avoid any bacteria and allergies. Overall, these hygienic routines will also serve as your “me time,” and you’ll have plenty of time to wash off the stress from your body. 

  • Warm drink 

It’s best to avoid drinking caffeine six to seven hours before your bedtime. Having caffeine, especially close to bedtime, can disrupt your sleep. If you’re really up for a warm treat before bedtime, settle for herbal teas or a warm glass of milk. These drinks are relaxing and will help you wind down.  

One example of a sleep-inducing warm tea is chamomile tea. Chamomile tea is known as a natural remedy to reduce anxiety and treat insomnia. Its calming effects may be associated with an antioxidant called apigenin, found plenty in chamomile tea. 

  • Meditate 

When it comes to simple routines to do before bed, setting aside a few minutes to meditate each night can be conducive to easing your mind in preparation for sleep. If you don’t know where and how to start yet, try out a few guided meditations or a meditation app. If meditation isn’t your forte, try any quiet activity such as prayer or devotion reading. Quiet moments will help you settle your mind and soothe your thinking. 

  • Screens down 

Blue light emitted from your gadget’s screens negatively affects your melatonin production, the body’s natural sleep-inducing hormone, thereby disrupting your sleep. This is why using your phones or tablets in bed is highly discouraged. Aside from emitting blue light, these will also only continually keep your brain preoccupied, preventing it from relaxing enough to sleep. 

  • Read 

A better choice than looking at your phone at night is to read a book. Six minutes of reading can ease the anxiety and stress in the human body and calm the nerves. However, try to avoid any exciting page-turners that might keep you up. It would be best if you also went for a traditional paper book instead of a digital one. Alternatively, if you prefer to listen to a story instead, you may try out an audiobook. 

  • Stick to your sleep schedule 

Going to bed every night at the same time can significantly help you enjoy quality sleep. Following your sleep schedule is essential as this will help to let your brain know when it’s time for bed. Try your best to sleep and wake up at the same time every day even on weekends. This sleep-wake pattern can definitely help you get a consistent good night’s sleep in the long run. 

  • Give gratitude 

Instead of thinking about work while lying in your bed, start by acknowledging the things that you were thankful for that day. You may consider running through what worked and didn’t work out. This will help you recognize your attainments and plan for a better tomorrow. 

Even if you had a bad day, make an effort to end by thinking about something good that happened. Making gratitude as part of your routine can help you manage a healthy and happy life. Ending your day with a positive note sets you up for a peaceful sleep. 

Wrapping Up 

Good quality sleep is a vital factor for your mind and body wellness, but it can be tough to achieve if you have an inconsistent lifestyle. A personalized nighttime routine can help you get a more satisfying sleep, enabling you to wake up refreshed and ready to bring on the next day ahead.


Ed Connor has been blogging for five years, and has gained the loyalty of thousands of readers because of his informative articles on health and technology. Ed also submits guest posts to other websites as an attempt to gain more readers.

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