This year I was talking to my doctor about the fact I couldn’t get a good night’s sleep. Anyone else up tossing and turning? Anyone else have a brain that just won’t shut off at night? Anyone else wake up multiple times a night?
I mean honestly I wasn’t sure if it was just because I was getting older or the anxiety of pandemic 2020.
The advice my doctor gave me was surprising. Obviously, her advice was based largely on her knowledge of my entire medical record, but I think the advice was good regardless. She suggested I start a nighttime routine just like one I have for the kids but designed for me.
It was eye-opening. She told me that it won’t ALWAYS lead to a restful night’s sleep, but that it would help tremendously.
So that night I jumped right in and started figuring out how exactly to get my nighttime routine in its sweet spot.
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Wind down time
This time is solely designed for relaxing and generally spending time with the husband. We usually watch some TV, do a puzzle, or we sometimes spend the time relaxing separately. It’s not a time for dealing with our logistical issues or talking about the kids. It’s a time designed for just being.
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A warm bath
There is definitely something about taking a few minutes in the relaxing bath to wind down all those muscles. I use this time usually to relax and peruse Pinterest. If I’m having a golden milk latte, I’ll often have it then as well.
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Put on my PJs
I like to get comfortable for the rest of my nighttime routine. You need to decide what exactly is your favorite kind of sleepwear and get a few pairs to help you really relax. I often put on my robe and houseshoes here too so that I’m not cold throughout the rest of my routine.
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Brush teeth
It seems obvious that brushing and flossing would be a part of your nighttime routine, but I also know it’s super easy to skip the flossing part LOL. This section of my nighttime routine along with the next step signals that we are getting ready to get into bed. I said we because my husband and I get into bed at the same time nightly.
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Skincare routine
I’m almost 40, and I didn’t have one of these. I didn’t realize what I was missing. I’ve started with budget options from Aveeno and the Queen Helene Mint Julep facemask that I loved in my teens. It may not be the best skincare routine in products or in the way that I apply it morning and night, but it has made a HUGE difference in my skin. My skin tone has definitely evened out, and I feel moisturized throughout the day.
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Take my vitamins and melatonin
Consult your doctor before taking any vitamins or supplements. I take skullcap and melatonin for sleep. I do this as I start to finish winding down for the night and then crawl into bed.
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Read
Listen, I know they say to save your bed for sleeping and sex only, but I quite like to read in bed so I’ll keep doing it. I keep this to 30 minutes or less nightly though. It’s mostly an activity to wait on the melatonin to kick in.
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Lotion up my hands and feet
Right before going to sleep each night I like to lotion my hands and feet. I choose this time because I won’t be up and moving around thus leaving a trail of lotion for anyone to trip over later. I use Aquafor (especially in the winter).
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Earplugs
Yep, I put in my sleep earplugs and lay down on my pillow. I use these from Flare Audio [https://www.flareaudio.com/products/sleeep?variant=12414409212007]. They block out enough noise to help with sleep but not so much that I don’t hear anything that really needs my attention.
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Meditate
I will put on a 10-minute sleep meditation. The phone is close enough that I can hear it through the earplugs but also not right next to me. I have followed the same sleep meditation through Headspace for so long now though that I’m certain I could do it even without Andy’s soothing voice.
I hope this gives you some ideas as to how to create a calming nighttime routine for yourself and as always remain Agile. I will change things out when they are not working or tweak the order when necessary.
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