7 nighttime routines for a better sleep and happier morning

Ever since I can remember, I’ve been a night owl. 

Partially also owing to my chronic insomnia, I’ll admit.

But I’m a self-confessed creature of the night who thrives in the quiet solitude that dusk brings.

Yet, as an adult who’s struggled with the repercussions of a less-than-ideal sleep schedule, I’ve felt the necessity to reevaluate my nocturnal tendencies. 

After all, you can’t exactly work or socialize too regularly at 4am.

Plus, existing on coffee after coffee and then melatonins galore isn’t the best diet one can think of.

Which brings me to the question:

Why is it so difficult to establish a healthy nighttime routine?

How has society’s glorification of “hustle culture” affected our sleep patterns?

Shouldn’t we scrutinize our unhealthy sleep habits as critically as we do our diet and exercise routines?

This intense societal emphasis on the need to be constantly productive often comes at the expense of our sleep. 

The result is a multitude of people battling fatigue, irritability, and a marked decrease in our overall quality of life.

So what does a good nighttime routine look like, and how might that benefit us?

1) Establish a regular sleep schedule

Ever thought about the precision with which your body operates? 

Your heart rhythmically pumping blood, your lungs expanding and contracting for breath, all without any conscious effort from you.

When it comes to sleep, this autonomous functioning is no different.

It’s crucial to understand that we cannot control our bodies into submission. 

We can’t force ourselves into a deep slumber or will ourselves awake. 

Sleep operates on instinct, much like our heart or lungs.

If you can let go of this illusion of control and start aligning with your body’s natural rhythms, you’ll find that good sleep isn’t as elusive as it seems. 

This begins with establishing a regular sleep schedule and honing your sleep hygiene down to a T.

It might sound boring, but by consistently going to bed and waking up at the same time every day, you’re creating conditions conducive for better sleep. 

Your body’s internal clock, known as the circadian rhythm, will start to align with these timings, making it easier for you to fall asleep at night and wake up refreshed in the morning.

You don’t need to wrestle with your body for control. 

Instead, work in harmony with it. Allow it to follow its natural instincts for rest and rejuvenation. 

You might be surprised at how effortlessly a good night’s sleep comes when you stop trying so hard to chase it.

2) Embrace the darkness

Get comfortable with the dark side!

Forget night lights and keeping your door ajar.

When it comes to sleep, light is not always your friend.

This might seem counter to our instinctual need for light. 

We rely on it to guide us, to illuminate our path, to keep us safe from lurking dangers. 

But when it comes to sleep, light can be a formidable foe.

Let’s delve into the science behind it.

Our bodies produce a hormone called melatonin, often referred to as the “sleep hormone”.

The production of melatonin is directly influenced by light exposure.

As night falls and the environment around us darkens, our bodies ramp up melatonin production, signaling that it’s time to sleep.

However, in today’s world of omnipresent screens and artificial lights, our bodies are constantly tricked into thinking it’s still daylight. This disrupts our melatonin production and consequently, our sleep.

So how can we use this knowledge to our advantage?

Start by dimming the lights as you approach bedtime. Limit your exposure to screens before bed or use night mode if you have to. Invest in blackout curtains or an eye mask to block any ambient light.

In essence, become a creature of the night.

Allow yourself to surrender to the enveloping darkness. It might feel strange at first, like you’re going against your instincts.

But remember, we’re not meant to operate in constant daylight.

Embracing the darkness is not about getting all vampire-y or choosing to live in the shadows.

It’s instead about creating an environment conducive to sleep, one where your body’s natural rhythms can flourish unhindered by distracting factors such as unnatural light.

3) Be mindful of what you consume

Let’s talk about consumption. 

No, not the stuff you buy, but what you put into your body.

Reflect on it. Your body is constantly working, processing whatever you feed it. 

While reading these lines, you’ve probably digested a part of your last meal, your liver has filtered your blood, and your kidneys have done their part too.

If we’re going to be human, it’s essential to understand that we’re not in control of these processes. They happen instinctively.

It’s important to let go of the illusion of control that comes from believing we can eat or drink anything without consequences.

We can’t.

Our bodies react based on what we consume, and these reactions are most potent when they occur naturally. When we consume mindfully.

If you can stop relying on caffeine, stimulants, or heavy meals to keep you going and start creating conditions in your life that promote a healthy diet, your sleep quality will improve naturally. 

You won’t need to try so hard.

You will be able to give up on controlling your sleep and instead allow it to happen naturally.

Be mindful of what you consume, especially closer to bedtime. 

Opt for lighter meals in the evening. Limit your intake of caffeine and alcohol.

In doing so, you create favorable conditions for your body to transition into sleep mode effortlessly.

You don’t wrestle with your body for control; instead, you work with it, allowing it to follow its natural rhythms for digestion and rest.

Remember, better sleep isn’t about fighting with your body’s natural instincts but about understanding them and adapting accordingly.

4) Prioritize physical relaxation

In the hustle and bustle of modern life, it’s easy to prioritize work, ambition, and productivity.

In this whirlwind of busyness, we can often overlook one fundamental aspect – our physical well-being.

When I finally embarked on my journey to better sleep and happier mornings, I realized something vital that I’d been (maybe consciously) overlooking. 

When my body was tense or full of pent-up energy, peaceful sleep was not on the cards for that evening.

But when I consciously prioritized physical relaxation, sleep came naturally.

Here’s the thing: our bodies aren’t separate from our lives.

They’re a part of it.

And how we treat our bodies can impact how well we sleep.

Falling into the trap of being overly busy can lead us to neglect our physical needs. We might skip that workout because we’re too tired or forgo that relaxing bath because we’re running late.

But when we overlook the importance of physical relaxation, we do ourselves a disservice.

Our bodies carry the stress and tension from our day, and if we don’t consciously release this tension, it can interfere with our sleep.

So, if you find yourself tossing and turning at night, perhaps it’s time to slow down. To take a step back from the busyness and prioritize your physical relaxation.

This could mean incorporating some gentle yoga stretches into your nighttime routine or taking a warm bath before bed.

It could mean spending a few minutes doing deep breathing exercises or simply ensuring your bedroom environment is comfortable and conducive to sleep.

Remember, how you treat your body matters. Not because it’s a lofty goal or an ideal to strive for, but because it directly impacts your sleep and subsequently, how you feel in the morning.

Prioritize physical relaxation. Your body – and your sleep – will thank you for it.

5) Create a bedtime ritual

One of the most transformative changes I made on my quest for better sleep was creating a bedtime ritual. 

It may sound simplistic, even childlike, but hear me out.

I used to be the kind of person who would work late into the night, my mind buzzing with ideas and to-do lists.

When it was time to sleep, I found it challenging to switch off, and would instead toss and turn. I was caught in a cycle of frustration and restlessness, listening endlessly to my inner voice chattering away.

Then I stumbled upon the concept of bedtime rituals. 

At first, it felt silly. As an adult, I dismissed the need for a routine or ritual before bed because it sounded far too like the rituals and routines my parents had tried to force upon toddler-me.

But as I researched more about sleep hygiene, I realized that these rituals serve an essential purpose.

They signal to our body and mind that it’s time to wind down, creating a smooth transition between wakefulness and sleep.

So, I decided to give it a try.

My ritual is simple, but meaningful. 

It involves brewing a cup of chamomile tea – the process itself is calming and therapeutic. 

As I sip my tea, I spend a few minutes journaling, reflecting on my day, jotting down anything that’s on my mind.

I usually use this time to do my skincare, to gua-sha my face whilst I look over my tasks for the next day, and finish with a short meditation.

This free 20 minute Self-Healing Meditation is one of my favorite free resources for when it comes to learning how to meditate and making it a daily thing.

Practices like the one above help me unload any lingering thoughts or worries, creating mental space for restful sleep. 

By the time I’ve finished my ritual, my mind is at ease. It’s been an absolute game changer.

The consistency provides a sense of comfort and stability amidst the unpredictability of life.

It’s like a gentle reminder that no matter how chaotic the day was, sleep is a sanctuary where we can find peace.

So, I encourage you to create your own nighttime ritual.

It doesn’t have to be elaborate or time-consuming – just something that helps you transition from day to night peacefully and purposefully.

6) Tune out to tune in

Our world is increasingly becoming a noisy place. 

The constant buzz of notifications, the endless updates on social media, the despair of doom-scrolling the news – it’s a cacophony that can be hard to escape. 

But did you know that this noise can significantly impact the quality of your sleep?

The World Health Organization has identified environmental noise as a significant threat to public health.

It can disrupt your sleep cycle, cause stress, and even lead to long-term health issues like heart disease.

So here’s the key point:

If you’re looking for a better night’s sleep and a happier morning, it might be time to tune out the noise and tune in to silence.

Creating a quiet environment for sleep isn’t just about turning off your gadgets or using earplugs. It’s about cultivating an appreciation for silence and understanding its role in our well-being.

In this context, silence isn’t just the absence of noise. 

It’s a state of tranquillity that allows us to disconnect from external distractions and reconnect with ourselves.

It’s a reminder that beneath the hustle and bustle, there is a space of calm that we can tap into.

Embracing silence before bed can look like different things for different people. 

For some, it might be meditating or practicing deep breathing exercises. 

For others, it might be reading a book or listening to calming music.

It definitely does include silencing your notifications, though.

No matter what form it takes, the goal is the same: create an environment that allows you to transition from the noise of the day to the peace of the night smoothly. 

7) Embrace conscious wakefulness

On the surface, it seems counterproductive. We’re discussing routines for better sleep, and here I am suggesting you embrace wakefulness.

But stay with me.

While our ultimate goal is to sleep well, it’s equally important to understand and accept moments when sleep eludes us. 

There will be nights when, despite your best efforts, you find yourself wide awake, staring at the ceiling. 

I know this more than anyone, as even though I’ve tailored my sleep hygiene and learned what works for me, there are still some days in which sleep just doesn’t come for me.

Now, instead of fighting these moments or succumbing to frustration, consider embracing conscious wakefulness.

This is not about checking your phone or turning on the TV when you feel like sleep isn’t likely to show up anytime soon.

It’s about lying still, eyes closed, and simply observing your thoughts without judgment.

This practice borrows from mindfulness and meditation principles. 

By accepting and observing your state of wakefulness, you’re removing the stress and anxiety often associated with insomnia. 

You forgo watching the clock and growing ever anxious about the lack of sleep you’ll have (in the process making yourself so anxious that you’re even less likely to sleep).

Remember, your goal is quality sleep, but the path to it isn’t always linear. 

So on nights when sleep seems distant, try embracing conscious wakefulness. It might just be the unexpected key to a better night’s sleep and a happier morning.

In the quest for sleep: It’s all about balance

The quest for better sleep and happier mornings often intersects with the science of our body’s circadian rhythm.

Each of the seven routines discussed here are all steps in this gradual build up towards better sleeping patterns.

They’re not radical changes or magic solutions. They’re small, intentional actions designed to support your body’s natural rhythms, to create an environment conducive to healthy, restful sleep.

So as we navigate through our busy lives, let’s pause to reflect on the importance of balance.

Of aligning our actions with our body’s natural rhythms.

Of recognizing that better sleep and happier mornings aren’t just about doing more but sometimes about doing less.

And in this reflective state, let’s make room for restful nights and joyful mornings, one mindful routine at a time.