A nighttime routine can mean the difference between a good night’s sleep and a poor one. In fact, even a small deviation (staying up late, screen time, what you eat, etc.) can wreak havoc on many of us. That said, we are all humans and will deviate from our standard bedtime routine. But the intention of it is what’s important in achieving it on most nights.
These tips will help you establish a nighttime routine and stick with it. Everyone’s routine will be different based on your work schedule, family obligations, etc. Besides arming yourself with our premier sleep aid, SLUMBER, you can also do the following:
Use an alarm.
Alarms can be a blessing or a curse, depending on how it’s used. We use it to wake us up and have us start the day off right. Set a wakeup time that is reasonable and not too aggressive. You may think you’ll want to wake up at 4:00 a.m. and conquer the day, but snoozing it for an hour will just ruin your day. Set a time that is reasonable, get your recommended 7 to 9 hours of sleep, and do that consistently over time. Pretty soon, you’ll start waking up without the alarm even.
Use an alarm, again.
No, we didn’t just copy paste the title of this second advice by accident. You can also use an alarm to kickstart your night routine. Pick a rough time where you’ll want to be asleep by, say 10:00 p.m. Have the alarm go off at 9:00 p.m., signifying that you’ll wind down mentally. You’ll use your phone less, dim the lights, avoid heavy meals, and finish things up. Once 10:00 p.m. hits, you’ll be ready for a good night’s sleep.
Get rid of your distractions.
Once the 9:00 p.m. alarm hits, you disconnect from your phone, TV, and other distracting blue-light emitting devices. Switching the phone to Airplane mode or night mode is a big move, but even an app like Freedom can give you hours where you restrict certain apps. A lot of people want to fall asleep but can’t seem to get their eyes off social media. By conditioning your body to shut off from your devices, you’re eliminating one thing that keeps most people awake.
Develop a routine.
Your SLUMBER sleep aid can be that cue for going to bed, and so can a warm cup of herbal tea, a book, etc. This special thing associated only with bedtime will become a treat that you’ll start to enjoy once the physical body becomes tired. Your mind will be conditioned to know when it’s time to sleep.
Move your phone aside.
Your phone shouldn’t be plugged into the outlet right next to your bed, even if it’s used as your alarm. Plug it in or put it on the other side of the room, which can have two benefits. One, you’re less tempted to go to it for one last check on what people are doing online. Two, you’ll have to get up in the morning to turn it off and are less likely to hit snooze. As an added bonus, you can turn off the snooze feature on your phone when setting the alarm itself, which I’ve started doing.