If you’re like me and are all about optimizing your sleep, then creating a bedtime routine is a must. Because, let’s face it, going to bed stressed and unable to relax won’t help your sleep. And, well, guess what happens next? You’ll wake up still feeling stressed. With a great nighttime routine (and no, it won’t take hours), you’ll be able to fully relax, sleep better, and wake up feeling fit, ready to slay the next day. Now, let me show you 7 simple things to do before bedtime that will literally change your sleep (and life!).
4 Things Not to Do Before Bedtime
Honestly, we cannot go over the things to do before bedtime without first discussing what to avoid absolutely.
- No electronics: This also means no Social Media, no watching series or TV, no music that brings up all the emotions – nothing like that. Not only will the blue light interfere with your melatonin production, but it will also not help you calm your mind. Even if you’re watching funny videos, that’s still a bunch of emotions coming up. It will keep your mind engaged, which we don’t need before going to bed. You could start with 30 minutes of no electric devices and increase as you go.
- No Caffeine: Even if you consume it a couple of hours before bedtime, caffeine is a no-no. Because even then, it will stimulate your nervous system, make it harder to fall asleep, and mess with your sleep. It’s definitely not worth it.
- Napping: We’ve all had those days when we just couldn’t wait until nighttime to get some sleep. I don’t know about you, but it never helped me. In fact, it only made things worse. I’d end up even more tired afterward, and, surprise, I couldn’t sleep that night. Also, I know everyone is different, but if you’re having sleep issues like me, then that’s absolutely a no-go. Just try to push through the day and stay awake until your regular bedtime.
- Eat Before Bedtime: Again, this varies from person to person, and maybe you’re lucky to eat whenever and still get the best sleep. However, for most people, it’s generally recommended not to eat two to three hours before going to bed. A study even found that you are less likely to wake up if you do so. Overall, not eating right before sleep is best to help your body wind down.
Now that we’ve got that covered, let’s move on to the things to do before bedtime!
7 Things to Do Before Bedtime
1. Meal Prep
There’s nothing better than waking up feeling relaxed, just doing your skincare, having breakfast, putting on clothes, and heading to work. Without any stress.
Just the thought of having forgotten to meal prep my food for work and then having to do it in the morning stresses me out.
I mean, that’s stolen time right there. Plus, it’s unnecessary stress you put on yourself. Maybe I’m also being dramatic, but maybe I’m not.
Meal prepping truly saves your mornings and lets you start the day calmly. Because all you’ll have to do is put the food in your bag and head out. Talk about time efficiency.
It probably would be even more time-efficient to prep your food for the entire week, but that really depends on what you eat at work.
2. Clean Up Your Space
Once you’ve prepped your meal for the next day, it’s time to clean everything up. And not just in the kitchen but in your entire home. Especially your bedroom. Because let’s be honest, sleeping in a messy room can’t give you any peace, right?
Also, if you do this every evening, then the mess is less likely to pile up. That’s just basic math.
This way, you’ll go to bed every night with peace of mind and also wake up in the morning feeling more relaxed. After all, you’re not waking up to a total mess.
3. Do Your Skincare
I started doing my skincare two years ago when I randomly got acne, and it has been a part of my routine ever since. You could call it self-care, too, because you’re doing something good for yourself. And it just feels good to have that little me-time, you know?
Also, trust me when I say that you don’t need a 10-step skincare routine. That’s just complete BS.
I did that when I didn’t know better, and it only made my skin SO MUCH worse. Now, it’s a maximum of four steps, and my skin is doing way better.
4. Plan Your Outfit + Day
It’s actually the same as with the meal prep. Waking up in the morning not knowing what to wear and freaking out because even in a closet full of clothes, suddenly you have no clothes at all. Like, we all went through this more often than not. The fix?
Simply pick out your outfit the night before. Lay it out so all you need to do in the morning is put it on. It will save you a bunch of time and energy.
Once that’s done, it’s time to plan your day. This will simply give you some direction and an overview of the things you need to do. Just so you don’t forget anything and make the most of your day. (btw, scheduling time to rest also comes on the list)
I usually am pretty old-school and still write to-do lists. But honestly, I cannot be the only one who finds checking off things incredibly satisfying, right?
I mean, I know most successful people timeblock, but that just doesn’t work for me at all. And why would I do things that don’t work for me just because XY said that’s the way to go? Makes no sense.
Simply do what works best for you and what helps you be productive.
5. Journal
Sometimes, or maybe even most days, your brain is full of thoughts, worries, what-if scenarios – you name it. Most people might ignore or suppress these thoughts, but I think it’s really important to address them. Especially if you want to sleep well and not lie in bed continuing to worry and overthink.
That’s why I find journaling so helpful. You can write down everything that’s on your mind, and you have no one to judge you. It’s just you and your thoughts.
This way, you free up your mind before going to bed. Once you’ve written down everything, try to let it go. It might be late already, so there is nothing you could do about it right now in this moment anyway. Your problems and worries are there to tackle, but not right before going to bed.
6. Read a Book
Reading a book before going to bed is the best way to get tired. Until you get to an exciting part and can’t stop reading!
Well, I realized that even my romance books were affecting my sleep. And I’m sure it’s because at times it can be quite upsetting and a lot to process (iykyk).
That’s why I recently decided to stop reading 30 to 40 minutes before going to bed, and it’s been the best decision for my sleep. Then I still have enough time to wind down and relax.
I suggest you try this too! Alternatively, try choosing calming books that won’t evoke too many emotions, so you can read even longer without impacting your sleep.
7. Quiet Time
You could compare quiet time with a 30-minute long meditation. It works so well because it’s the one moment in your day when you won’t be occupied with anything at all. Not reading a book, not doing your skincare, not doing anything. You just sit with yourself, quiet your mind, and let go of the day.
It can feel weird at first to do absolutely nothing. Because we’re just so used to always being busy. And I mean, even when we’re bored, we grab our phones and scroll mindlessly to keep ourselves occupied with something.
So, simply being with yourself is unfamiliar. We’re not used to that, and I must admit that it truly does feel strange at first. Because it’s just so unfamiliar.
Long story short, I really want you to try this. For me, it’s been the one thing that helped me relax the most. So much that I sometimes have to consciously fight myself not to fall asleep on the spot. It’s made me sleep way better than when I jump straight from reading or journaling into sleep mode.
I know a 7-step bedtime routine might sound almost as insane as a 10-step skincare regimen. But honestly, at least a 7-step routine really can help you unwind, relax, and get a better night’s sleep. And let’s not forget, you’ll wake up feeling refreshed and ready to go. You won’t need to stress about making breakfast in the morning, rushing to find the perfect outfit in a full closet, or letting yesterday’s worries take over your day.
And yes, this routine sounds like a lot, but it really won’t take much time at all. Especially because it includes things you genuinely enjoy.
So, that’s all about the things to do before bedtime, and I truly hope this routine will help you just as much as it’s helped me!
