How to Build a Healthy Nighttime Routine

February 17, 2018

We talk about nutrition, exercise, mobility, and hydration pretty often. What we don’t talk about as often (but should) is the importance of creating a healthy nighttime routine to set yourself up for some dreamy sleep. I’m excited to share with you how to build a healthy nighttime routine, and offer information on the strategies that have helped me so far.

Sleep is necessary for all of us, but especially for those of you diving into a new regimen of fitness, that are high-performance athletes, or that work long shifts. It’s so important to allow your bodies to recover and muscles to relax.

A word on night shift and working late

I am no stranger to 24-hour shifts, night shifts, and shift work in general. In fact, being the owner/operator of LivingWells has brought on an era that is the first time in my adult life that I don’t work large amounts of regular shift work ( 12+ hours at a time, anywhere between 40-60 hours per week used to be my norm, not counting school and other side gigs). It’s glorious, in case you were wondering, but apparently not without its unique stressors. My point is that I expect you to read this and adapt it to your needs in life, regardless of the shift or home situation. Setting healthy nighttime (or before bed) routines can not only impact your daily life in a positive way it can influence those around you.


1. Make your bedroom into a sacred space.

  • First of all, if you have a TV in your bedroom; chuck it. I don’t personally own a television at all, nor have I or do I plan to. If this isn’t reasonable for you (I’m not judging) then at least don’t stick it in your bedroom. Seriously, this is a game changer when it comes to quality sleep and setting routines. The bedroom should be for enjoying your relaxation, and the company of companions (fur babies like Clarence and or  spouse). If you’re all by yourself, try to spend the time you would typically have the TV on at night by reading, journaling, or practicing meditation. TV is a time sucker, extra expense, and doesn’t add to the overall value of your life.
  • Diffuse aromatherapy ( I like lavender), burn incense, or invest in a lavender eye pillow like this. You’re welcome.
  • Use soft lighting and invest in quality bedding and pillows
  • Set a glass of water by the bed to sip on if needed and to drink first thing in the morning (more on morning routines in a blog to come. I also love making herbal tea right before bed and sipping on it as I fall asleep. It’s as though this routine signals my body that it’s about to be bedtime.

2. Let go of electronics 1-2 hours before bedtime.

  • At this point, you’ve more than likely read about or heard of the ill effects of staring at “blue light” before sleeping. In short, when you use electronics that produce light of a particular type on the color spectrum, your brain is stimulated and more likely to remain awake.
  • My suggestion is to plug everything in, in a room that isn’t your bedroom. Get an old-school alarm clock for your bedroom, and be free of the temptation to check your phone in the middle of the night, scroll through social media, or to let anyone stress you out about anything before bed. This tip is much more efficient if whoever you share the bedroom with (if anyone) does the same.

3. Watch your evening stimulant intake

Common stimulants that can keep us awake if we partake later in the day are:

  • nicotene
  • caffeine
  • late night workouts

Yes, I just said late night workouts. By late night I mean whatever time it is before you’re heading for bed. If at all possible, get some rest and set your alarm 30 minutes earlier for a workout when you wake up. It will leave you energized for the day ahead, and leave you feeling accomplished before you even get to work. If you’re going to exercise at night, make it something low impact such as yoga or pilates; you could even build a nightly routine of mobility and stretching.


I hope that some of these are helpful, and I look forward to hearing feedback about how you’re planning to build a healthy nighttime routine! Leave me a comment below 🙂

For more daily inspiration and recipes come and see me on Instagram, Pinterest, and Facebook. If you’re interested in learning more about who I am head to this page or my personal Insta. See you there 😉

Leave a Reply

Your email address will not be published.


  1. Do you mind if I quote a few of your posts as long as I provide credit and
    sources back to your weblog? My blog site is in the very same area
    of interest as yours and my users would really benefit from some of the
    information you provide here. Please let me know if this alright with you.
    Thank you!

  2. Howdy! This is my first comment here so I just wanted to give a quick shout
    out and tell you I really enjoy reading your
    articles. Can you suggest any other blogs/websites/forums that cover the same topics?

    Thanks a lot!

  3. Hey there just wanted to give you a brief heads up and let you know a few of the images aren’t
    loading properly. I’m not sure why but I think its a linking issue.
    I’ve tried it in two different browsers and both show the same results.

  4. Heya are using WordPress for your site platform?
    I’m new to the blog world but I’m trying to get started
    and set up my own. Do you need any html coding expertise to make your own blog?
    Any help would be really appreciated!

  5. g says:

    These are genuinely impressive ideas in concerning blogging.
    You have touched some fastidious things here.
    Any way keep up wrinting.

  6. g says:

    I really like reading through an article that will make people think.
    Also, many thanks for allowing me to comment!

  7. It is the best time to make some plans for the future and it is
    time to be happy. I’ve read this post and if I could I want to suggest you some interesting things or tips.
    Maybe you can write next articles referring to this article.
    I desire to read more things about it!

  8. g says:

    I relish, lead to I discovered just what I used to be
    looking for. You have ended my four day long hunt! God Bless you man. Have a
    nice day. Bye

  9. Hi there! This is kind of off topic but I need some guidance from an established
    blog. Is it very hard to set up your own blog?
    I’m not very techincal but I can figure things out pretty quick.
    I’m thinking about setting up my own but I’m not sure where to begin. Do you have any points or suggestions?


  10. Hello everybody, here every person is sharing these know-how, therefore it’s good to read this blog, and I
    used to go to see this blog all the time.

  11. Simply want to say your article is as amazing.

    The clarity in your put up is simply spectacular
    and that i could think you are knowledgeable in this
    subject. Fine along with your permission allow me to snatch your RSS feed to stay up to date with impending post.
    Thanks one million and please carry on the rewarding work.

  12. Just want to say your article is as amazing.
    The clearness in your post is simply great and i could assume you’re an expert
    on this subject. Well with your permission allow me to grab your RSS feed to keep updated with forthcoming post.
    Thanks a million and please keep up the enjoyable work.

  13. We’re a gaggle of volunteers and opening a brand new
    scheme in our community. Your website offered us with helpful info to work on.
    You have performed an impressive task and our whole
    group shall be thankful to you.

  14. What’s up, all the time i used to check blog posts here in the early hours in the break of day, for the reason that i love to
    gain knowledge of more and more.

  15. You can certainly see your expertise in the article you write.
    The world hopes for even more passionate writers such as you who aren’t afraid to mention how they believe.
    All the time follow your heart.

  16. Attractive section of content. I just stumbled upon your site and in accession capital to assert
    that I acquire in fact enjoyed account your blog posts. Any way I will be
    subscribing to your feeds and even I achievement you access
    consistently rapidly.

  17. I’m extremely impressed with your writing skills as well as with the layout on your weblog.
    Is this a paid theme or did you modify it yourself? Anyway keep up the nice quality writing,
    it is rare to see a nice blog like this one nowadays.

  18. I have read several good stuff here. Definitely value bookmarking for revisiting.

    I surprise how much effort you set to create this sort of magnificent informative web site.

  19. Heya i’m for the first time here. I came across this board and I find It really useful & it helped
    me out much. I hope to give something back and help others like you aided me.

  20. Wonderful website you have here but I was wanting to know
    if you knew of any discussion boards that cover the same
    topics talked about here? I’d really love to be a
    part of online community where I can get suggestions from other experienced individuals that share the same interest.
    If you have any recommendations, please let me know.