Are you tired of being tired? You’re not alone. One-third of Americans don’t get a good night’s sleep on a regular basis. And, with the stressors of the modern world considered, it’s not surprising.
Humans are creatures of habit. So when we create a new bedtime routine, we’re replacing old patterns with new practices that leave us feeling happy and refreshed. Not only can these habits improve your sleep cycle in the short run, but they also create long-term changes in our ability to fall asleep faster and stay asleep.
Whether you’re starting from scratch or adding new practices to your current routine, here are 15 evening routine ideas to help kickstart your journey to a comfortable sleep and productive morning:
- Wear comfortable pajamas
- Complete morning chores
- Listen to music
- Take a warm bath or shower
- Try aromatherapy
- Wash your bedding regularly
- Create a skincare routine
- Drink non-caffeinated tea
- Choose snacks wisely
- Read a book
- Try journaling
- Set a time for sleep
- Leave electronics alone
- Visualize your goals
1. Wear Comfortable Pajamas
Before you wind down for the night, slip into a soft, cozy set of pajamas or loungewear. Wearing clothing that makes you feel comfortable and confident is a game changer in getting a good night’s rest. You’ll be ready for the comfiest sleep of your life in no time with Softies’ functional, high-quality and stylish pieces!
2. Complete Morning Chores
Although leaving that pile of dishes for the morning might be tempting, give your future self a break by completing your chores before you go to bed. Knowing that you can wake up without worrying about all the tasks you have to complete will enable you to fall asleep soundly -- and you’ll wake up to a clean home!
3. Listen to Music
Did you know that listening to soft, relaxing music can reduce stress, improve brain functioning, and lower blood pressure? Among the extensive benefits of listening to calming music is increased sleep quality. So whether you listen to it as you complete your evening routine or as you’re falling asleep, it’s a must-try!
As we fall asleep, our brainwaves slow from beta (the brainwaves that dominate our normal waking state of consciousness) to delta (the brainwaves that are generated in deep, dreamless sleep). Stress and anxiety can make it difficult for our brainwaves to slow, making it difficult to sleep.
Meditation is a shortcut to slowing these waves and decreasing the time it takes us to fall asleep, so it’s perfect if you frequently toss and turn before you sleep. There are many resources to choose from, from techniques like the 4-7-8 breathing method to free guided meditations on YouTube.
5. Take a Warm Bath
Taking a warm bath is one of our favorite forms of self-care! Try adding some Epsom salt, essential oils or coconut oil to warm bathwater for a little something extra. This is another excellent option if you have trouble falling asleep.
Read more about self-care.
6. Try Aromatherapy
Calming fragrances and essential oils like lavender, cedarwood and ylang ylang are known to promote a better night’s rest. There are several different ways to incorporate these into your nighttime routine:
- Add a few drops to your bathwater
- Place a diffuser bedside
- Dab a small amount onto your pillow
- Rub it on the bottom of your feet, behind your ears, on your temples or your wrists
Can’t pick just one essential oil? Mix and match your oils!
7. Wash Your Bedding Regularly
Nothing matches the feeling of falling asleep on clean sheets – but it’s easy to forget about your bedding when you’re doing your laundry. Wash your bedding (and don’t forget pillowcases) weekly for maximum comfort and cleanliness while you sleep.
8. Create a Skincare Routine
If you don’t already have one, create a skincare routine that suits your skin’s needs. Essentials include cleanser, toner and moisturizer. If you’re willing to put a little more time and effort into your skincare, try out skin oil and a gua sha.
9. Drink Non-Caffeinated Tea
Brew yourself a hot cup of non-caffeinated tea before bed to unwind and relax. Teas like chamomile or lavender are particularly good options for calming the mind. However, be sure to mind how much tea you’re drinking, as too much tea may result in several bathroom trips throughout the night.
10. Choose Snacks Wisely
If you’re a late-night snacker, several snack options will fulfill your cravings without leaving you with snacking-induced regret. Foods like cherries, goji berries and nuts are healthy alternatives to typical midnight snacks – and they’re high in melatonin, too.
11. Read a Book
Before bed, ditch Netflix and pick up a good book instead. Reading is a stress reducer and better than a TV screen for your eyes and brain. It can also help decrease the time it takes to fall asleep.
12. Try Journaling
Journaling is a fantastic way to improve your mental health, gain self-confidence and deepen your relationship with yourself. If you’re unsure where to start, search Pinterest for self-discovery journal prompts and find one that interests you.
13. Set a Time for Sleep
Falling asleep around the same time every night is crucial in normalizing your circadian rhythms and regulating your hormones, creating a healthy sleep schedule. So whether you’re a night owl or like to fall asleep early, make sure you’re getting in bed around the same time every night – whenever that may be for you.
14. Leave Electronics Alone
There are several reasons to leave your phone behind before bed. For starters, blue light harms your eyes and restrains melatonin production in your brain. Instead of picking up your phone to scroll through social media (we know it’s tempting), try reading a book or journaling.
15. Visualize Your Goals
Visualizing your goals as you’re falling asleep is a great way to get clear on what you want and prepare your mind for what’s to come. However, it’s also a powerful technique for distracting yourself from any stress that may cloud your thoughts. If you’re feeling anxious, try visualizing a peaceful forest or waves crashing onto the shore.
Learn more about creating a rejuvenating self-care routine.
Perfect Your Evening Routine With Softies
Once you’ve consistently implemented these practices into your routine, your brain will begin slowing down the production of hormones that keep you awake and release hormones that make you sleepy.
Creating a nightly routine is all about personal preference – but comfort and confidence are non-negotiables. Softies’ ultra-soft loungewear, sleepwear and robes are guaranteed to make your nighttime regimen the coziest it has ever been.
Perfect your evening routine and indulge in relaxation with Softies!