Are you doing all the right things during the day – exercising, eating healthy, limiting coffee – but still waking up feeling sluggish? Your night time routine could be to blame. A great day really begins the night before. And a good evening routine can set you up for the kind of deep sleep that ensures you wake up well-rested.
And no, falling asleep on the couch with the TV on and a wine in hand doesn’t count.
The goal of any night time routine is to get you to the REM stage of sleep (aka the dream state) as quickly and easily as possible. Having enough of this good-quality sleep will help you to wake up feeling rested, motivated and ready to kick some goals. Not only will your energy levels be up, but a good night's rest can also:
Help improve your mood and memory
Speed up your metabolism
Help your body to recover and repair
The secret to a great night time routine
There are countless products, tips and hacks out there that can help you unwind at night and have an easier time falling asleep. But everyone is different. No matter what is in your own routine, doing it every night before bed can become a sleep trigger in the long term. Over time, as you do these activities before bed, your brain will associate them with rest.
Here are the essentials in my night time routine:
1. Have a mini digital detox
It’s not easy to unwind when you’re glued to a laptop, phone or TV. That’s why you should try a nightly digital detox and aim to avoid all screens at least two hours before your planned bedtime. The blue light emitted from our phones at night can throw our body’s circadian rhythm out of whack by signalling to our brain that it’s daytime even when it’s not. It can be tempting to check your phone during the night, so to minimise the negative impact of blue light it’s best to leave all screens outside your bedroom.
2. Make a to-do list for tomorrow
Setting intentions for tomorrow will clear all the clutter and noise going on in your head before bed, so you can have a restful sleep without the stress or worry of what’s to come. A good tip is to leave a notepad and pen by your bed so if you can’t stop your brain from ticking away overnight, you’ll have the comfort of knowing you can write any thoughts down quickly and get straight back into your dream state.
3. Ditch the booze
Alcohol can have a sedative effect, which is why it’s a common sleep aid. A few drinks might put you to sleep, but as alcohol is broken down rapidly by our bodies, it can lead to a withdrawal effect later on in the night leading to restlessness and poor-quality sleep. That doesn’t mean you have to stop drinking altogether (although there are many benefits to cutting down or giving up alcohol). It just means that for the best night’s sleep, you should stop drinking alcohol and eating a few hours before bedtime.
4. Dress for less stress
Get prepped for the next morning by laying out your clothes before you hit the sack. This is particularly great for those who have an early morning alarm set for the gym. This will save any unwanted, stressful thoughts throughout your night and will get you bouncing out of bed in the morning knowing that you have one less decision to make.
Related: Five tips for creating a morning routine.
Practise good sleep hygiene
Good sleep hygiene helps turn your bedroom into a sanctuary. Clear the clutter, diffuse lavender essential oil, light a candle, sip on chamomile tea and enjoy a good book. Once you’re feeling nice and relaxed, pop an eye mask on and enter the sleep zone. All these things will help to get you prepped for a deep sleep.
Give these sleep hygiene tips a try the next time you’re ready to hit the hay – your mind and body will thank you for it in the morning.
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Cassey Maynard is one of Sydney’s most recognised fitness experts and health advocates. Also known as the Energiser, she’s passionate about educating Australians on the simple changes that can make the biggest impact to our health. You can discover more articles written in partnership with Cassey.
The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.
