How to create a better nighttime routine

Consider these tips

(iStock/Lily illustration)

What if our day doesn’t start when we wake up, but the night before?

When you create an ideal nighttime routine, it is far more likely that your first step in the morning will lead to a successful day. Having wind down time allows for peaceful rest and reset. This routine starts as soon as dinner is ending.

Ideally, you want to hydrate your body in a way that allows you to be ready for a good sleep.

• Don’t drink caffeine after 2 p.m. or so, especially if caffeine makes you feel jittery.
• Set a time to stop drinking alcohol in the evening, and be sure to drink plenty of water.
• If you crave sweets in the evening, find a tea that tastes sweet (like chamomile) but has no added sugars or calories.

Pack lunches in advance. Ideally, batch cook for the week in advance so that lunch prep is a simple assembly line.

• If you’ve chopped or cooked vegetables in advance, grab 1 to 3 cups and place in a container.
• Add a protein made in advance such as hard-boiled eggs, rotisserie chicken, tofu cubes, burgers, beans, or canned salmon, tuna or sardines.
• Batch cook a large portion of a starch such as potatoes, rice or squash.

Depending on how busy your mornings are, you can make breakfasts in advance.

• Make a smoothie and freeze or refrigerate it the night before.
• Make a frittata for the week and pre-cut into squares.
• Make overnight oats in individual containers or batch cook a large portion of oatmeal.
• Make snack bags on the weekend with a mix of nuts, fresh or dried fruit, seeds, crackers, jerky or chopped vegetables.

Getting enough sleep is essential. Sleep affects mood, metabolism and energy levels. Getting more sleep can create a huge impact in your life.

• Play classical, jazz or other soothing music as you wind down.
• Consider dimming or lowering the lights in your home so you set yourself up for a restful night.
• Place a pad of paper and a pen next to your bed to use if you wake up in the middle of the night with an idea you feel you should write down.
• Make sure your room is dark, cool, uncluttered and free of technology. You don’t want anything that creates a blue or bright light.

Exercise is usually the first thing to get skipped when time is short. Even a quick workout or stretch is better than nothing at all.

• Consider a five- to 10-minute stretching routine to open the body. Place a foam roller on the floor and roll your back up and down to open up the chest, stand against the wall to work on posture and roll the body down the wall toward the floor to open the back and hamstrings, or try a deep squat to open up the hips.
• If you want to exercise in the morning, set out your clothes near the bed so you can’t avoid them.
• If you want to exercise in the evening, pack your bag in advance so it’s ready to go.

Incorporating simple breath work or meditation into your nighttime routine has the benefit of leading to a better night’s sleep as well as increased mindfulness in your life.

• Consider an app or website to support guided meditation or breathing exercises.
• Set an alarm for even one minute, sit comfortably and breathe. Pay attention to your inhale and exhale. As it becomes easier, increase the time.

Small, simple changes can make a big difference. Start tomorrow off on the right foot.

Original story by Jae Berman for The Washington Post.