How to build a better nighttime routine for your mental health

For a long time my night routine was basically to watch Netflix until I nearly fell asleep, then drag myself to the bathroom to wash my face and brush my teeth before passing out. Unsurprisingly, I usually woke up feeling groggy and regretful. Once I started getting more serious about practicing regular self-care , I knew I had to cultivate a nighttime routine that better supported my mental health.

Before we get to what some of those habits are, it’s worth noting that any effective nighttime routine has to have a proper foundation. Factors like your bedtime, caffeine intake, exercise routine, and screen time all have an impact on the quality of sleep you get. For more information on developing good sleep hygiene, start with this list of ways you might be ruining your night’s sleep.

2. Connect with someone.If you’re busy and stressed, you might find that once nighttime rolls around, all you want to do is burrow into yourself, maybe by watching TV or drinking wine or another activity that allows you to turn your brain off for the night. While that’s so necessary sometimes , you don’t always want to defer to isolation.

The same goes for the other chores you put off for Future You to deal with. I’ve got some good news, though: If you practice something with regularity , it will eventually take less effort, says Howes. You can thank the power of habits for that. Once something becomes a normal part of your day, you’ll find it basically feels like second nature.

5. Read.If you’re already in the habit of reading before bed, you probably don’t need me to tell you why it’s so excellent. But if you’re skeptical , I’ll say that reading a book before bed is representative of the whole dang purpose of a good nighttime routine. 7. Enjoy a mug of decaf tea.I don’t know about you, but for me, a good cup of tea is a lot more than a mug of hot leaf water. It’s a small pocket of calm in a chaotic world; it’s a source of warmth and comfort in my hands; and it’s a simple pleasure that’s easy to come by. Whether you’re a loose-leaf- or a bag-tea person, there’s a variety of blends out there made with relaxation and sleep-readiness in mind.

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