These Nighttime Routine Tips Will Improve Your Mood
Here are 10 ways to Naturally Trigger the Production of Melatonin.
With our fast-paced culture here in America, it can be easy to stay up past 11:30pm, working on a blog post (not that I am doing that right now), or have difficulty feeling well-rested. A well thought-out nighttime routine can help reverse this. Here are some tips I use when I know I have a busy day ahead of me:
Try to get an average of 49 hours of sleep per week to ward off fatigue. Our bodies can make up for lost sleep within the same week. However, after 7 days, the sleep you lost won’t be recovered. This means, if you get an average of 49 hours of sleep per week, it doesn’t matter if you slept 6 hours one night, and 10 hours on another.
Try a new nighttime routine for at least one week to see if it works. Studies show that our bodies can adapt to new sleep schedules within two nights, but the extra five nights will allow you to make changes to your routine if necessary.
Do not use your bed for other activities. Only sleep (and sex, if applicable) should be allowed in that sacred space called your bed. As difficult as it may be at first, try to refrain from watching tv, looking at your phone, or even reading books while lying comfortably in the bed.
Get on a routine. You’ve heard this one time and time again, but it can’t be stressed enough. Your mind and body adapt to your surroundings. If you set an alarm to prepare for bed at the same time each night, and you lie in bed around the same time every night, eventually (maybe a few weeks later), your mind will begin to agree with what’s happening.
Watch the sunset. Naturally, our bodies are triggered to produce the sleep hormone (melatonin), when our eyes are exposed to the colors of the sunset. Bright/blue lights wake us up, but warm colors, such as yellow and orange, trigger our brains that night time is coming.
6. Use proper lighting indoors. The blue lighting behind computer/phone/tv/tablet screens tells our minds that we need to stay awake and alert. Trick your brain into preparing for sleep by putting away screens about an hour before bed, and only using soft-white or warm-white lightbulbs in your bedroom. The lower the wattage, the better for relaxation.
7. Drink a warm herbal tea. Herbal teas have zero caffeine, and are a healthy way to help food digest. For centuries, chamomile tea has been famous for naturally inducing relaxation and sleep.
8. Read something relaxing that you like… or something you are not that interested in… as long as it is not on a screen, and you are not in bed. Sitting upright while feeling bored are sure ways to begin to fall asleep (remember that one class?). If you become too comfortable, or too engaged, it may actually take you longer to feel tired.
9. Listen to soothing sounds. Many people like using white noise makers, fans, the sound of traffic, rainstorm playlists, audiobooks, or meditation apps to help soothe their emotions right before bed.
10. Calm your anxious thoughts. Write down tomorrow’s to-do list, write in your journal, or write a DBT self-validation letter. If you don’t like writing, try typing a note into your cell phone (but not while lying down in bed! Get up for a few minutes, go to a different space in your room, try not to get distracted by apps on your phone, and stay off screens altogether if possible!)
Having an improved nighttime routine can improve your sleep, your mood, and your overall wellness. If all else fails, you may choose to see a sleep specialist who can help with underlying health conditions such as insomnia, sleep apnea, or severe snoring. Either way, a proper nighttime routine will supplement whatever you are already doing to ward off fatigue! Happy napping!