My Nightly Routine for Better Sleep: How I Stick to It Every Day

My Nightly Routine for Better Sleep: How I Stick to It Every Day

Good sleep is the cornerstone of a healthy and productive life. Over the years, I’ve honed a nightly routine that ensures I get the best rest possible, no matter what day of the week it is. Here’s a glimpse into my nightly ritual and how I maintain consistency to achieve quality sleep.

Step 1: Prepping for Bed – The Three-Hour Rule

To set myself up for a good night’s sleep, I start preparing three hours before bed. Here’s how it breaks down:

• Three hours before bed: I limit my fluid intake to avoid waking up in the middle of the night. Also, I avoid heavy meals; if I do need a late snack, I opt for something carb-heavy to help induce sleepiness.

• Two hours before bed: I dim the lights around my home and avoid any stimulating activities. This might mean turning off the TV, putting away my phone, and engaging in more calming activities like reading or listening to soft music. Or, I might put on some mindless TV – the kind that doesn’t require brainpower. Reality shows, I’m looking at you! If it’s not freezing outside, watching the sunset is also a serene way to wind down.

• One hour before bed: This is when I set my bedroom environment. I lower the AC to a cool 62 degrees, take a shower, and brush my teeth. These activities signal to my body that it’s almost time to sleep. My bedroom becomes a polar bear’s paradise.

Step 2: Weekend Boundaries – Staying on Track

Weekends can be challenging for maintaining a consistent sleep schedule, but I’ve found a balance that works:

• Setting boundaries: I try not to make late-night plans and prefer to do activities earlier in the day. If I do have a late night, I allow myself to sleep in a bit the next day but try not to deviate more than a couple of hours from my usual schedule.

• Planning ahead: If I know I’ll have a late night, I plan my next day accordingly, ensuring I can catch up on rest if needed. This flexibility helps me maintain a consistent routine without feeling restricted. After all, a little planning means I can still be a night owl on the rarest of occasions – without the regret.

Step 3: The Benefits – How Routine Pays Off

Sticking to a nightly routine has brought significant improvements to my life:

• Better sleep quality: By maintaining a consistent schedule, my body has learned when it’s time to wind down and wake up. This predictability has enhanced my overall sleep quality. Consistency is key – my body now knows that sleep time isn’t negotiable.

• Increased energy levels: Waking up and going to bed at the same time each day has regulated my energy levels. I feel more rested and recovered, ready to tackle training and daily tasks with vigor.

• Overall well-being: Good sleep has a ripple effect on my health. It boosts my mood, sharpens my focus, and improves my physical recovery from exercise and daily activities.

Maintaining a nightly routine might require some discipline, but the rewards are worth it. By setting consistent pre-bedtime habits, respecting my sleep schedule even on weekends, and recognizing the benefits, I’ve cultivated a sleep routine that supports my overall well-being. Give it a try – your body and mind will thank you!