• Nadia Santana

The Ultimate Nighttime Routine


Having trouble sleeping? You won't be after reading this post!


Life can be extremely busy, and at times overwhelming. You may feel that you’re caught in a never-ending cycle of racing from one activity to the next, unable to catch up on everything you  need to do. Once you’re home you may be completely exhausted from your day, only to get a few restless hours of sleep before waking up to repeat it all over again.


This way of life is definitely not sustainable, and regardless of what’s going on in your daily life, it’s important to have a calm nighttime routine as a way to end your day on a positive note. Taking time at the end of your day to relax and be mindful will not only help manage the stress of everyday life, but it will also help you to sleep better. Below are three tips that you can use as your ultimate nighttime routine to achieve a better night’s sleep.

First and foremost it’s important to avoid screens prior to going to sleep. You may have heard of a hormone that your body produces called melatonin. This hormone is referred to as the hormone of darkness because it helps promote sleep. When you’re exposed to the light of a screen your body is tricked into thinking that you’re not ready for sleep thus affecting the production of melatonin. So it’s best to avoid screens for at least an hour or two before bed. Now this may seem challenging but if you are really struggling for a restful night’s sleep try this for the next few weeks and see how you feel.

Another way to end your day on a positive note is to write in a gratitude journal each night prior to going to bed. Keep a journal next to your bed and before going to sleep write down at least five things that you are grateful for that happened during the day. This could be as simple as a cup of coffee with a friend, or perhaps a positive encounter with a stranger. Bringing some mindfulness into your nighttime routine will not only help you reflect on all the good you have in your life, but will also help you relax before bed.

If you have a hard time falling asleep due to racing thoughts you can try lavender oil which many use as aromatherapy due to its calming effects. Racing thoughts do not serve you and are commonly linked to anxiety. Feeling anxious will definitely keep you awake at night, and the smell of lavender may just do the trick to  help you relax. You can dilute it with water and spray onto your pillowcase or place it on the soles of your feet before going to bed. Not only is this helpful to relax, but it may also promote sleep.

By combining the above three tips into your nighttime routine you are setting yourself up to end your day on a positive note and achieve a more restful night’s sleep. Remember, it takes time to develop a habit so by being consistent with your nighttime routine, you will are more likely to achieve the positive results you are looking for.

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