Is it important to have a night time routine?
I am just going to bed. The main thing is sleep.
Well yes, that is true and that is why it really is important to have a healthy night time routine. This helps you get a peaceful and deep sleep. Your body needs to start the new day with energy to face it all.
To achieve this goal a routine is needed to prepare for bed.
Your night time routine will set you up to get that restful sleep and wake up refreshed.
Not only children need a healthy night time routine
Adults need it as well.
You can think back to your own childhood and what routines were in place in your family home. It changed of course as you got older.
Did you enjoy knowing the steps that happened and what would come next.? Knowing that brushing your teeth and getting your pjs on meant getting ready for bed.
Having a routine calms your mind. You don’t have to think about what is next. The steps are automatic already even as a child.
If you have children you will have noticed yourself things go more smoothly with an evening and night time routine. It helps your children understand it is time to wind down from the day and slow things down to prepare for bed.
This also means that you know the steps that will happen and what needs to be done.
Is it dinner, clean up, bathtime and ready for bed. My favourite as a child was story time and this has also become a magical and special time for me as a parent. Enjoying that time snuggled up with your child and reading books to them. Watching them grow and learn and progress to reading books to you.
It was a calm time which led to a peaceful night time
Life is busy and there are of course days and evenings when things are not possible. You came home late or other activities had to happen. A member of the family may be sick.
Taking the time to still enjoy the bathroom stuff like brushing the teeth and reading in bed will help calm the child/children and signal the time for bed.
Other evenings when you all have the time you can go slow with the routines and spend more time with the children like playing games or going for a walk.
This highlights the positive benefits of having a healthy good night routine.
How can you start creating a good night time schedule?
There is no one way that works for everyone. We all lead different lives and have various responsibilities to manage.
These are some ideas or tips to start you on your journey.
Decide on a set bedtime
You already know when you have to get up in the morning to complete your morning routine.
Now is the time to work backwards and figure out how much sleep you need. If it is 8 hours then you know when you need to go to bed.
If you have to wake up at 6am then 22.00 is your bedtime.
Is this easy to achieve? Probably not if you are used to getting to bed much later.
Changing your routine can be hard. Why not try getting to bed 15 minutes earlier every day to reach your goal of getting to bed at 10pm.
This is a great start as it gives you a mental deadline of 10pm.
Now you can think how you want to enjoy the time before 10pm. How are you going to plan it all in to get the things done that you want to do.
Dim your lights
Your body needs the light during the day. This is sunshine and electric light but as the evening progresses to night we need the lights to dim to show our body it is time to unwind and prepare for a peaceful night.
Drink a cup of tea
Don’t look at alcohol or caffeinated beverages before heading to bed. Thinking about a nice cup of tea, don’t forget that tea can be caffeinated too. Some suggest chamomile tea helps them relax and calm down after a long or stressful day.
Watch TV
Yes it is on the list. Of course not for hours and not action packed or thriller/horror. Not letting yourself get dragged into binge watching and losing out on valuable hours of sleep. Something calming and light and a treat to watch. Watch one episode and switch the TV off.
Enjoy a light snack
Of course it does not mean a full meal or sugary snacks before bedtime. If you are craving something then go for a healthy and light snack such as a handful of nuts. Pistachios have a high level of melatonin which helps you get to sleep.
Keep hydrated
We all need water to function and we should keep ourselves hydrated throughout the day. Make sure you don’t go to bed dehydrated. This can disrupt your sleep as well. Take a few sips before bedtime and don’t drink too much. No one wants to break their sleep by running to the bathroom. Staying hydrated during the day is an easier option.
Do your skin care routine
Your skin is the largest organ of your body and it goes through so much every day.
Why would you not want to look after it?
Having a healthy night time routine to look after your skin is a wonderful self-care ritual just for you. A mini pamper session every night. We all have different skin and various ideas on how to do it. Some have an entire shelf full of tubes, tubs and bottles of skin care items and follow a strict step by step routine. Others have a simple and basic routine with minimal items.
Some may be in between. Whichever way works for you, stay with it. If you want to try something new to you then treat yourself to that and see how it goes.
As it is your routine you get to decide what works for you or not.
The main thing is if you wore makeup during the day your skin needs a chance to breathe again. Give your skin the chance to repair itself overnight.
Write in a journal or notebook
As you wind down for the night your mind is still working and you may have thought of something. Take a few moments and write it down in your notebook.
Maybe something funny or positive that happened today or something that you need to remember to do tomorrow. Gratitude can change your mindset and direct your focus away from stress and towards positive things.
Clear out your mind of things and relax the body and mind for sleep.
Take a warm bath
A wonderful way to unwind and wash away the stress of the day. A mini spa treatment for you. A foot bath or soak is also a calming thing to do.
Listen to music
We all have different tastes in music so find the type that calms you down or relaxes you. Some people choose white noise and others prefer total silence.
Stretch, breathe and relax
Take a few minutes and focus on your breathing. Stretch your body and feel the positive effects.
Practice meditation
Set aside a few minutes before going to bed to meditate.
Read a good book
Ah the absolute joy of looking forward to grabbing your book and reading some pages. Electronic devices may be practical in some situations using an ereader now is artificial light which has been shown to negatively affect your sleep.
A throwback to reading in bed as a child.
These are just some ideas of what to include in your good night routine.
The list could go on. Incorporating some self care routines is so beneficial. They don’t need to take hours or long but some time for yourself.
The benefits of having a healthy night time routine
If you have a good night routine already that is working for you that is fantastic. You are waking up feeling refreshed and ready to go then you have found the healthy schedule for you.
If you find yourself exhausted or drained in the morning why not go through the list and see if one or more of the tips above interest you. Why not give it a try and see how it goes.
Good quality sleep is the best thing you can give your body and mind. What better way to boost your mood with a good morning routine.
