Creating a Healthy Nighttime Routine

A good night’s rest is one of the best things you can do for your body and mind. It can improve your ability to focus, help you regulate caloric intake, give you additional energy, and support the body in fighting off both physical and mental health complications. However, even when we know the importance of sleep, it can be difficult to give our body the rest it needs. While sleep problems are diverse and don’t typically have a single solution, one of the best places to start is creating a proper evening ritual that can foster an environment and headspace more conducive to a good night’s rest. The sacrifices—whether small or large—are totally worth it! 

Here are our evening ritual suggestions. Try them and experiment to find what works best for you!

1. Keep to a Schedule. Going to bed at the same time every evening (even on weekends, if possible), can help train your body to know when it’s time to sleep. Pick a realistic time to start going to bed each evening, set reminders on your phone, then stick with it! It will also be helpful to:

• Refrain from taking midday naps,
• Settle into bed only when you’re ready to fall asleep, or
• Go into another room until you feel tired again if you’re feeling sleepless.

2. Allow Yourself to Wind Down. By evening, the weight of the day’s stresses can be piled high on your shoulders. It’s important to decompress! Try: 

• Taking doTERRA Serenity^® Softgels
• Meditating
• Writing in a gratitude journal
• Doing nighttime yoga
• Catching up on your favorite show (use the television instead of tablets or phones)
• Reading a good book, or 
• Taking a warm bath (try soaking with your favorite essential oil and Epsom salts—Bergamot, Balance^®, and Lavender provide soothing aromas we love during bath time).

3. Create the Right Environment. Loud noises, bright lights, or uncomfortable sleeping situations don’t exactly lend favor to a good night’s rest. 

• Find ways to limit noise and light intake, even if it requires white noise machines, ear plugs, or sleep masks. 
• Find a pillow you love.
• Invest in a cozy comforter or a nice blanket. 
• Keep your room tidy to help you feel relaxed and more in control and reduce unnecessary feelings of anxiousness. 
• Dimming the lights 
• Diffuse a relaxing aroma to create a calm environment. We enjoy diffusing doTERRA Serenity^®, Cedarwood, Roman Chamomile, or Vetiver.

4. Prepare for Sleep Throughout the Day. It sounds weird, doesn’t it? But keeping sleep in mind during your day by making healthy lifestyle choices can make a tremendous positive impact on your ability to rest. Try: 

• Exercising daily 
• Limiting caffeine intake, especially after 4:00 pm
• Eating a light bedtime snack
• Using a bright light to help manage circadian rhythm
• Stay hydrated (this can help you avoid afternoon slumps and daily sluggishness that would otherwise tempt you to unnecessarily nap)

Create a nighttime ritual suited to you and your needs by identifying practices you can start implementing into your daily evening routine. Like any new habit, start small with realistic expectations for yourself and have a specific plan in place so you know clearly what your commitments are.