10 Nighttime Habits Everyone Should Be Doing

We’ve all got our bedtime rituals, whether washing your face, reading a book, or even watching hours of trashy reality TV. But there are certain nighttime habits that everyone everywhere should be doing before bed. These simple steps will not only set you up for a more restful slumber but also put you in a better position to be more productive the next day. Best of all, these rituals aren’t too challenging to incorporate into your nightly routine. All it takes is a little bit of commitment, and you’ll start seeing the benefits in no time at all.

Prep for Tomorrow

Worrying about tomorrow’s chores may keep you up at night, which is why tackling a few during your nightly routine can be so beneficial. This includes making your lunch, laying out your clothes, and gathering your essentials (keys, wallet, etc.) all in one place. The more of these tasks you accomplish each night, the less busy you’ll be the next morning. This peace of mind helps the body relax and fall asleep much more soundly.

Drink Herbal Tea

It’s important to cut out caffeinated beverages at least six to eight hours before bedtime, or else you could experience terrible insomnia. But caffeine-free drinks like herbal tea help calm the body without inducing unwanted jitters. Herbal tea contains L-theanine, an amino acid proven to lower stress and promote calmness. Drink your tea about one hour before bedtime so that the herbs can take their full effect. Just be sure to stick to caffeine-free tea, since decaf tea still includes trace amounts of caffeine.

Only Use Your Bed for Sleep

Many people watch TV, scroll through their phones, and eat late-night snacks in bed, but the truth is that you should only use your bed for sleep. The more non-sleep activities you do in bed, the more your body will come to associate the bedroom with noise, light, and hunger—factors that can all keep you awake at night. This is why you should limit your TV watching and snack eating to the living room and use your bed only for sleep.

Write Down Your Thoughts

It’s never fun to lie awake at night stewing over all the anxiety-inducing thoughts in our brains. Journaling, however, can help reduce those anxious thoughts. Take a few minutes before bed to write about the things that worry you. This dedicated journaling time lets you get those worries off your chest and write down a plan for tackling them. That way, you won’t be kept up at night fretting over those issues and can rest much easier.

Set a Bedtime Alarm

We all set alarms to wake up in the morning, but it’s helpful to also set one for when it’s bedtime. Maintaining a sleep schedule is important; your body will fall asleep much easier if you adhere to a consistent bedtime. The moment that bedtime alarm goes off, just stop what you’re doing and head to bed. Even if you’re in the middle of an activity, it’ll still be there tomorrow for you to finish.

Dim the Lights

It’s important to cultivate a relaxing environment in your sleep space. This begins with replacing any harsh, bright lighting with duller, calming tones. This can be achieved by softer mood light bulbs. Blackout shades are also an excellent option if you go to sleep before sunset or live in a brightly lit city.

Try Aromatherapy

Pleasant aromas have been shown to lull the body into a more restful slumber. There are plenty of inexpensive yet reliable essential oil diffusers that can revolutionize how well you sleep. Place the diffuser on your bedside table and add a few drops of your favorite calming scent. Also, place a few drops directly onto the pillow. These pleasant odors will help you decompress and fall asleep more soundly.

Brush Religiously

It’s imperative that you brush your teeth twice daily for two minutes — once after you wake up and again right before bed. Think of all the food you eat throughout the day and how little morsels get caught between the teeth. If you go to bed without brushing, that food will sit there overnight. Yuck! So brush your teeth before bed, or else you may be making a lot of visits to the dentist in the near future.

Create a Nighttime Playlist

We all have dedicated music playlists for parties and workouts, so why not create a bedtime playlist as well? Apps like Spotify and Apple Music make it simpler than ever to curate the perfect playlist to help lull you to sleep. Avoid loud, dissonant music that will keep you awake, and stick to ethereal sounds that will help the body relax.

Avoid Vigorous Exercise

Regular exercise is important for getting a restful night’s sleep, but part of that means doing your workout routine in the morning or afternoon. Doing an intense workout just before bed can elevate your heart rate and body temperature, making it far more difficult to relax. If you can’t manage a workout until later in the day, then try to finish up at least two hours before bed, and preferably even longer.