When I was little, my parents would say, “Night, night, sleep tight,” and I would actually do it, usually in under five minutes. Once I started high school, though, that idea was suddenly a distant dream, replaced by sleepless nights.
If you relate to this, stick around! I’m on a journey to improve my sleep by formulating my best night routine. The steps outlined below are not a cure-all but an excellent start!
Clear space, clear mind
A calming space is crucial to a good night routine. The first step is to create a clean and organized space. This means doing the laundry you’ve been putting off and ensuring items aren’t scattered across your room. Having a clear mind is hard when your room reflects the opposite.
Next, add ambient lighting (fairy lights, LEDs, sunset lamps). While some people fall asleep as soon as the lights go out, my guess is that if you clicked on this article, you’re probably not one of those people. Ambient lighting should help you transition from a fully lit, alert environment to a dimmer, more relaxed environment.
My favorite aspect of this, however, is using scents like lavender and chamomile, which are known for relaxation. Essential oils are great, but you could also opt for a candle, linen spray, or room freshener!
Food is fuel
People say breakfast is the most important meal of the day, but dinner is equally important.
According to a study on human sleep deprivation by the University of Colorado Boulder, we burn roughly 135 more calories when we stay awake the whole night than if we sleep through it.
For most insomniacs, every late night progresses into an even later night, sometimes an all-nighter. During those hours, we get hungrier and hungrier because we burn more calories than we should at that time of night.
So the reason you may be unable to fall asleep in the first place could be because you’re not fueling yourself with nutritious, protein-rich, fulfilling meals. So, if you try going to bed hungry, you may not be able to fall asleep. Instead, you might find yourself scrolling through the Trader Joe’s online snack catalog in a zombie-like state at 3 am. I’m totally not speaking from personal experience.
Hydration is equally important!! Pick your beverage of choice to feel hydrated and relaxed before bed, whether cold water, hot tea, or anything caffeine-free!
Implement changes in your lifestyle and daily routine
Stress keeps most people up at night, so your goal should be to limit it. One way to do this is to prioritize completing important tasks earlier in the day so you spend the last couple of hours of your day doing things you enjoy.
The key is to avoid doing work until right before bed. This will leave you feeling stressed and tense, ready for anything but sleep.
Another great thing to add is exercise. This might be obvious, but I believe its sheer effectiveness isn’t emphasized enough because people often think it means intense exercise. However, implementing this is as simple as going for a 10-15-minute walk every day.
Look good, feel good
This is the most fun part of the night and what I look forward to the most. There’s nothing better than getting into your clean sheets with the perfect pair of pajamas on. You could be in a matching set or your favorite old t-shirt and fluffy pajama pants. The only important thing is that you feel comfortable and cute.
The other aspect is hair. You can do several protective hairstyles to prevent breakage and hair loss while you sleep. The hairstyle you choose depends on factors like hair length, hair type, and whether you use a hair treatment beforehand. Some options that are perfect for all hairstyles and hair types include a loose braid, a loose low ponytail in a sleeping cap (you can find these at Ulta, Sephora, or even Amazon), and a loose bun.
The saying “Look good, feel good” really is true. If you wake up in a cute and comfortable outfit with your hair smooth and frizz-free, you’ll feel more put together and prepared to conquer the day.
So to my fellow insomniacs out there… night, night, and I hope you sleep tight. :)
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