How you wind down at night is just as important as a morning routine. With how much your sleep quality sets you up for success the next day, you should start reframing the end of each day more like your preparation for the next. The suggestions below aren’t just for insomniacs—many people struggle with falling asleep, waking up throughout the night, and morning grogginess that they can address with some mindfulness and intention every evening.

Even if you’re just looking to add a pinch of morning-step pep to help you roll out of bed faster, here are six tips to improve sleep quality through a considered nighttime routine.

A consistent nighttime routine tells your body that it’s time to rest. This should be easy to incorporate into your everyday life, but it’s not as simple as putting on your pyjamas and turning off the lights.  

A bedtime routine should include the following: 

• Sleep schedule – Go to bed and wake up at the same time every day, even on the weekends (rough, we know—but you got this).  

• Moderation – Aim to sleep seven or eight hours every night, and try not to take naps during the day, as this counts toward your sleep tally. If you need to nap, make sure it’s no more than an hour.  

• Relaxing bedtime ritual – Half an hour before bed, do something that helps your mind and body relax. We’ll give some specific advice below.  

A nighttime routine should begin about thirty minutes to an hour before bed, no more or less.

Studies show that a calm environment, relaxing activities, and limited stimuli help you fall asleep quicker and sleep longer. Relaxation techniques promote both physical and mental rest, and they’re part of what’s known as good “sleep hygiene” practices.  

Here are some ideas to help you mellow out before bed:

• Meditation – Follow your own meditation process or listen to a guided podcast. Preparing and enjoying a cup of caffeine-free tea also has meditative benefits.

• Reading – Get under the covers with a book or magazine.

• Journalling – Processing your thoughts on paper can be a helpful way to unload the stress of the day and support your overall mental health. If you don’t know where to start, try a guided journal.

• Muscle relaxation – Once you get in bed, begin tensing all the muscles in your body one at a time, and then slowly relax them again. Start at your feet and work up to the top of your head.

What your bedtime routine should not include is a phone screen—read on to learn why.

At the end of a long day, sometimes all you want is to scroll in bed. However, using your phone—or any screen that emits blue light—is one of the worst culprits of poor sleep hygiene.

Studies show that blue light disrupts your body’s natural circadian rhythm, since our internal clocks are based on the natural daylight between sunrise and sunset.

Put away electronic devices at least an hour before bed, but preferably two to three. We’re talking phones, tablets, computers, TVs—turn them all off. If your phone is on the bedside table, keep it face down.

If you do look at a screen at night, make sure you install a blue-light filter app or wear blue-light glasses to minimise the stimulus and circadian rhythm disruption.

Where you sleep is just as important as when. Starting with the basics, your room should be cosy, dark, and quiet. As you can imagine, exposure to light makes it harder to fall asleep, as does loud music or a TV show.

Still having trouble nodding off? Here are more ways to create a peaceful bedroom:

• Red light – The superhero to the blue light villain, dim red lighting doesn’t interfere with melatonin production, so it helps your body relax and supports restful sleep. 

• Cool temperature – While everyone has different preferences, it is often easier to get restful sleep in a cool and well-ventilated room where you can easily maintain a lower body temperature. Try opening a window or turning on a fan.  

• Ambient noise – It can be relaxing to play gentle nature sounds (rainfall, waves), white noise, or pink noise.  

As you implement these changes, make sure to use your bed only at night—don’t sit in your bedroom during the day to eat, work, or watch TV.

Your night routine should be free of stimulants that keep your mind active. Stimulus control not only makes it easier to fall asleep but helps you feel more well-rested.

An hour or two before going to bed, avoid the following:

• Alcohol

• Caffeine (coffee, tea)

• Nicotine (Cigarettes, vapes)

• Exercise

• Bright lights

We’re not saying to cut these things out of your life entirely—but if you want to enjoy a beer or go for a run, do so during the day to minimise sleep problems.  

Regular physical exercise has been shown to improve sleep quality—just remember to not work out right before bed. And you can smash your sleep-conducive workout sessions in a range of fresh fits and gym clothes from P.E Nation, designed for a fast-paced, fashion-forward lifestyle. From yoga outfits to gym outfits, we’ve got you covered.

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Sources:  

NHS. How to fall asleep faster and sleep better.  

National Library of Medicine. Insomnia: Relaxation techniques and sleeping habits.  

Harvard Health Publishing. Blue light has a dark side.