establishing a nighttime routine.

Written By Kim Kepner

Sleep isn’t just nice-to-have. It’s the foundation everything in your life is built on. Your mood, focus, health, and even your relationships are dependent on this luxurious nighttime activity.

Sleep affects your mind and body. Good sleep means more mental clarity, better response to stress, and an immune system that works to serve you. Poor sleep hygiene is linked to irritability, high blood pressure, weight gain, and less patience for the people you love.

Great news! There are many remedies to combat the inability to fall asleep and or stay asleep. Sure, I suppose an easy answer may be to consume a prescription pill, or even an over-the-counter option. Melatonin can be effective in helping you fall asleep, although it’s not likely to help you stay asleep. You can count sheep, activate progressive muscle relaxation, blink your eyes really fast, and so forth. But what if I told you that training your brain can be one of the most effective ways to lull you into a peaceful and restful night’s sleep?

In establishing a nighttime routine, you are rewarding your brain with familiarity, which it loves and thrives on. It’s a comfortable and stable state for that complex organ that makes up the center of your nervous system. In engaging in the same patterns night after night, you’re training your brain to recognize, “Oh, it’s time to rest.”

How to build a nighttime routine that works for you

This does not have to be an elaborate process. The goal is to provide your brain and body with a series of cues that remind you it’s time to wind down.

1- Pick a consistent bedtime

  • Once again, your body loves a good rhythm. Going to bed and waking up around the same time each day helps regulate your internal clock. This makes falling asleep easier over time. While you’re at it- keep your bed for sleeping and sex only.

2- Create a wind down window 60-90 minutes before your designated sleep time

  • Think of this as your transition from day to night. Indulge in light activities that soothe you. Turn the lights down, adjust the thermostat, silence notifications, enjoy a hot beverage. Anything that signifies you are ready to turn in.

3- Choose calming activities

  • Try reading, journaling, stretching, meditating, or taking a warm shower. Anything that helps your nervous system shift from alert to relaxed.

4- Set up a space you love

  • Your sleep environment is everything when it comes to quality of sleep. Make your environment inviting. Splurge on some nice sheets, try a Tempur-Pedic pillow, invest in some blackout curtains, find a white noise machine, or press play on some binaural beats and isochronic tones. Your brain needs a break from blue light and stimulation, so do your best to avoid scrolling and keep your phone out of reach. Keep things clean.

5- Keep it realistic

  • You don’t need a Pinterest-worthy ritual. Start with one or two things that feel doable, and add from there. Your brain doesn’t care about perfection as much as it does consistency. Your nighttime routine isn’t necessarily about what you do. It’s more of how it makes you feel.

6- Keep it consistent

  • Oh, wait. I already stated this (so you know how serious I am.) Treat your routine like an appointment with yourself. One that restores your energy for everything you do.

Other things to consider:

  • Limit sugary snacks or heavy meals at least two hours before bed

  • Avoid alcohol and caffeine within this time frame as well. Yes, alcohol certainly can make you drowsy and help you fall asleep, but it disrupts deep sleep.

  • If you can't fall asleep, don't lie there in frustration, instead choose a quiet activity until you feel sleepy again.

  • Get sunlight within an hour of waking to reset your circadian rhythm

  • Bonus points for adding at least 30 minutes of physical activity in your day

It may take trying a few different options to determine what works for you. Don’t give up!

Kim’s personal nighttime routine

Here’s an example of what works for me:

  • Starting around 8:00- Check on the girls and say our goodnight’s and I love you’s. Catch up on social media (ok ok, sometimes I doomscroll)

  • 8:30 ish- Wash face, brush teeth, feed the cat her snack, fill my water bottle *in the winter time I love a sleepy-time hot chocolate

  • Play Yahtzee or Cribbage with my boyfriend (and win, usually)

  • Decompress from my victory or loss by playing Sudoku

  • Get to bed around 9:30/10:00. Temp is at 68 degrees, Tempur-Pedic pillow, cooling sheets, and blackout curtains activated!

  • Read and/or journal until I fall asleep

Kim Kepner