An effective nighttime routine is just as important as a morning routine for setting yourself up for a successful day. Here are the three main principles to keep in mind when creating your own pre-bed routine:
- Set yourself up for success the next day
- Activate the parasympathetic nervous system
- Optimize for sleep
The first step is to determine when to initiate your routine. Work backwards from your intended wake up time and aim to start your routine earlier than you think you need to, as there may be unexpected delays.
A key part of a successful nighttime routine is waking up and falling asleep at consistent times. Establish a system to remind yourself when it's time to start your routine, whether that's a smart light system or a recurring phone alarm.
Start your routine with bathroom necessities such as brushing your teeth, washing your face, and showering.
Next, focus on setting yourself up for success the next day. Journaling is a helpful tool for reflecting on the day and getting your thoughts down on paper. Ask yourself if there's anything you need to do to make tomorrow easier.
Finally, activate the parasympathetic nervous system by doing something calming, such as reading a book or meditating.
By following these principles, you can create an effective nighttime routine that will help you sleep better and feel more refreshed in the morning.