Although many people have a tendency to stick to some semblance of a morning routine, a night routine is often times neglected. At the end of a day, all that comes to mind for most is relaxation and plopping down at home. But following a set night routine can help you have better quality sleep and start the next day on the right foot even before it starts. You can play around with what tasks make your days run smoother and what best compliments your lifestyle. And remember, it takes approximately 21 days to form a habit!
When the workday ends, here are a few ideas you can incorporate into your night routine.
Go work out
Working out and getting your body moving will work off those long work days, where you most likely weren’t getting the movement for your body’s needs. It’s also a great way to release stress, get those endorphins running and switch out of work-mode.
Have a healthy dinner
It is way too easy to rely on take-out for dinner after work. But it is well worth having a healthy dinner instead. If you have a hard time coming up with what to eat, this may mean that you need to work some meal planning and/or prep into your schedule. Decision fatigue is a very real thing, and dinner is a crucial part of your day that deserves attention and effort. Perhaps you can see what you have in your fridge and decide on the dinner menu for the following day or days, or every Sunday you can plan out and prep your meals.
Take time for yourself
Giving yourself some ‘me time’ is often the best gift you can give yourself. It’s easy to get caught up in your daily to-do list, so being sure to incorporate this into your night-routine will make sure you set aside some time for yourself everyday. Even 30 minutes a day to do something you enjoy is worth it. A very easy way to wind down and distract yourself is watching a show or a movie you enjoy. Today thanks to the many on-demand and streaming services available, finding something good to watch is no longer hard: for example, on CHILI’s website there are plenty of options for everyone’s taste.
It is most commonly recommended to start winding down one hour before going to bed. Here are a few things you could add to your night time routine during this time.
No more screens
During today’s digital age, most of us are constantly looking at screens during the workday. So before you go to bed is a crucial time to give your eyes a break from the screen. If turning off the screens is too difficult, at least switch to the blue light filter.
Have a nice shower
A hot shower is a perfect way to relax and wash away the day. It also puts you one step ahead of getting ready for the following day.
Relax/meditate
Giving yourself time to relax/meditate is the ultimate self-care practice to relax both your body and mind. A daily practice, even for 5 minutes, can help you gain the tools to calm your mind, shift to a better space during stressful times, have better sleep, and so much more.
Read a book
Getting lost in a book at the end of the day offers you both escapism as well as a break from screen time. If you have a hard time calming your mind at the end of the day, letting your imagination go and follow a story in a book may be just what you need to drift off to a good sleep.
There are also a number of daytime activities to be aware of that can affect your sleep quality. For example, stay away from caffeine after 3:00pm to avoid it affecting your sleep. You can also prepare in advance and plan the next day, practice gratitude, and keep everything you’ll need for work the next day by the door.
