Night Routine

Having a solid night routine can have several benefits including improved recovery, productivity and overall well being. Today I’ll give a brief rundown on the key advantages of a night routine and include my personal night routine that I currently am doing to prepare for the Chicago Marathon.

Better Sleep Quality

• Starting your night routine at the same time every night signals the body its time to wind down

• This additionally helps regulate your circadian rhythm

• Having a consistent bedtime keeps energy levels stable

• Reduces late-night stress and anxiety

Faster Sleep Onset

• Establishing a routine triggers sleepiness. Your body learns that its time to wind down.

• Dimming lights and decreasing blue light exposure as well can help increase melatonin production making it more effective.

Improved Recovery and Muscle Growth

• Quality of sleep enhances muscle repair and recovery as well as promote optimal hormone function, including testosterone and growth hormone.

Mental Clarity and Reduced Stress

• Including Journaling, meditation, or deep breathing can help clear the mind before bed which helps prevent racing thoughts that delay drifting off to sleep.

Increased Productivity for the Next Day

• Planning tasks the night before reduces morning decision fatigue as well as organizing items such as workout clothes or meals can save time in the mornings.

My Personal Night Routine

The perfect night routine is what fits best for you personally. Currently, this is what I enjoy doing and its helped improve my recovery each night as well as feel well rested in the morning.

I start my night routine at 9pm, I have a health reminder on my phone that notifies me it is 9pm and my phone turns to sleep mode. After 9pm, I try to dissociate from the outside world (texting, social media, etc). This isn’t perfect but I try my best. I turn off all the lights in my apartment except my alarm clock light that has a sunset colored dim light. Next, I do 65 push ups (slowly working my way up to 100, I started at 25). Then I brush my teeth and floss. Once your in routine, things like flossing become second nature and you do it every night. Next I grab my journal and write down any thoughts that I’ve had throughout the day and anything else on my mind. I don’t force this step. It ranges from 2-3 sentences to 3-4 pages. After that, I like to go on the YouVersion Bible app and read a devotional and scripture based off of what daily plan I’m on. It usually takes about 3-5 minutes. Then I read about 10 pages of whatever book I’m reading on my Ipad (right now it’s The Alchemist). I have the tint set to night mode which reduces the blue light. Then I go over my goals in life and look at my vision board on pinterest. I once read that if you are thinking about your goals prior to bed, it’ll help transfer them from your conscious mind to your subconscious mind allowing you to make decisions that are directed towards your goals without even thinking about it. Lastly, I say a quick prayer (something I’ve been doing since I was 11 and is second nature to me as well).

This routine usually takes about 45 minutes and according to my whoop, I’m usually asleep by 10pm (so 15 minutes to fall asleep). It’s also taken me a long time to figure out what I like to do for a night routine, so don’t rush into having to have the perfect routine right away.

If you have any questions about night routines don’t hesitate to reach out!