10 Things you Need to do Every Night Before Bed

One of the secrets to a peaceful, stress-free, healthy, and productive life is a healthy nighttime routine. As breakfast is the most important meal of the day, your nighttime is the most important part of the day. The reason being – it’s the time your body sleeps and relaxes, to boost itself for the next day. What you do every night before bed could mean the difference between a good night’s sleep and not. 

So, if you want to make your next day healthier and productive, you have to follow a nighttime routine to reap all the benefits. Here are all the things you need to do.

10 things you need to do every night before bed

1. Read a few pages

Want to relax and unwind? Reading is a great way to relax your mind and body. Not to forget, reading comes packed with

benefits – for starters, you acquire knowledge, develop analytical, comprehensive, and critical skills. The list can go on but the point remains the same – reading is the best thing you can do for yourself.

While you are at it, do not finish the entire book in one night. You cannot compromise your sleep even when you are hooked to the book. Additionally, make sure you don’t read digital books, but paper books as they would be much healthier for your eyes.

2. Keep gadgets away

We have been told for ages that long and continuous exposure to gadgets is not good for the eyes and brain. They are not good for your sleep either as the blue light from the screen can strain your eyes and affect your sleep quality.

So, make sure you keep gadgets away at least an hour before you sleep.

3. Turn on the diffuser

Want to have a calm and peaceful sleep? Diffusers are the answer. They have been a rage in recent years for the right

reason – Essential oils in diffusers produce an aroma that can leave you enchanted and de-stressed in no time. Ergo – plug them in before you sleep. We use them in the girls’ room to help them wind down and actually get sleep right away instead of tossing and turning and not getting sleep. My favorite oil for them is Lavender because their problems are minimal compared to us adults, so Lavender is generally great for them. If you want to use doTERRA like we do, you can grab yours here. I use the Serenity Blend for Steve and I to help relax our minds and help us settle the problems we might be trying to get away from during the day. 

However, if you are worried about electricity consumption – be assured that diffusers typically use little electricity. If you still would want a different alternative, you can go for room fresheners and tea-light diffusers. (If you choose the latter, make sure the tea-light is away from anything combustible – including curtains, sheets, and wooden surfaces.)

4. Prepare for the next day

Have a bag to set? Clothes to select and prepare? Vegetables to cut? Refill and refrigerate the bottle? Do them the night before if you want to spare yourself the morning rush. If you have kids to get ready, knowing what to make for breakfast and also how you will get them to school is important to plan so you leave on time. 

5. Stay away from caffeine

Addicted to coffee? We all have been there and we all love it unconditionally. However, as much as you can’t keep yourself away from coffee before you sleep – you have to if you don’t want to stay awake like a night-owl. Having said that, ban all caffeinated products, including green tea as it contains trace amounts of caffeine.

6. Plan the next day

Have lots of tasks to do tomorrow? Plan your day ahead. Prepare a to-do list and a schedule to stay motivated and productive the entire day. 

7. Do Breathing exercises

Do you know why Yoga and meditation are life-changing? Because they include breathing exercises. Ergo, if you cannot

indulge in meditation at night, do a five-minute breathing exercise before you go to sleep – Not only will it relax your body and mind but will also improve your body functions through an increased supply of oxygen.

8. Stretching

Stretching in the morning certainly has its own benefits, but stretching before you sleep is no less beneficial for your body and sleep. Stretching can increase blood circulation, relieve muscle tensions, and can even make you feel more relaxed.

However, ensure that you do not indulge in workout-like stretches – be gentle, you don’t need to get your body alarmed – you have to relax it.

Bear hugs, Knee-to-chest, Spinal twists, Child’s Pose, Butterfly stretch are some of the ones you can try for a good night’s sleep. If you need a better routine and want to do yoga classes, or even foam rolling, I love my Peloton app for that exact thing. Use this link to get 60 days for free!

9. Remove make up- Do some skincare

Your skin goes through a lot during the daytime – the stress, pollution, dust and dirt, whatnot. The least you can do is take care of it at the end of the day. For starters, remove your make-up, apply a face pack, and moisturize your skin. Aka give your skin the care it deserves.

10. Lastly, some tips to improve sleep quality

Make it a rule to sleep at least 8 hours a day. Go to bed early if necessary to achieve that goal, or sleep late if you are more of a night owl. Here are some additional tips that can help you have that sound and deep sleep you wish all night.

•   Sleep in total darkness – Close the curtains
•   Make sure your bed is cozy.
•   The room is cool.
•   Sleep with an eye mask. – Our favorite one here which Steve uses nightly and I use when we travel. 
•   Play calm noises in the background.
•   Refrain from midnight snacking.
•   Exercise during the day. 

Have a few more tips to share? Feel free to enlighten all of us in the comment section. You are most welcome there.