Failing at your wellness goals? Check your nighttime routine
A poor night’s sleep and no planning can have devastating impacts on your well-being
We all think our day starts when we wake up. But what if the day really starts the evening 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.
Many people struggle to reach their health and wellness goals. They cling to diet and exercise fads, but overlook the importance of creating and planning consistent habits. A lack of planning can have a snowball effect: You start your morning tired from a poor night’s sleep, then skip exercise and miss breakfast while rushing out of the house. The whole day feels hectic because it started off stressed and rushed. It’s a vicious cycle.
The goal of a nighttime routine is to set a tone to wind down and allow for a peaceful rest and reset, which will lead to starting the next day a few steps ahead of the game.
Nutrition and food
How we eat and plan our meals is essential for a successful day. Ideally, you want to eat in a way that allows your body to be ready for a good sleep.
Don’t drink caffeine after 2 p.m., or so, especially if it makes you feel jittery.
Set a time to stop drinking alcohol in the evening, and be sure to drink plenty of water. You can experiment with no alcohol on some nights to see how it affects your sleep. While it’s true that alcohol can make you sleepy, it usually will cause you to wake in the middle of the night.
If you crave sweets in the evening, find a tea that tastes sweet but has no added sugars or calories. Avoid spicy or very heavy foods in the evening to prevent heartburn or digestive issues.
Pack lunches in advance. Ideally, batch cook for the week in advance so that lunch prep is a simple assembly line.
Sleep
Getting enough sleep is essential. Sleep affects mood, metabolism and energy levels.
Many people struggle with sleep and assume there’s nothing they can do about it, while it may be that they haven’t created a proper space for a restful night.
Aspects of sleep hygiene can make a profound impact.
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.
Make sure your room is dark, cool, uncluttered and free of any technology that creates a blue or bright light.
Movement
Exercise is usually the first thing to get skipped when time is short. Sometimes it’s just a matter of having your workout clothes accessible to make it happen. Also, even a quick workout or stretch is better than nothing at all.
Mindfulness
Paying attention allows for increased mindfulness, which is an essential part of stress management. 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.
Small, simple changes can make a big difference. Start tomorrow off on the right foot.