Struggling to sleep? Sometimes, the cause is tied to how you spend the hours leading up to bedtime. A solid nighttime routine can help you drift off faster and wake up feeling truly energized. Say goodbye to groggy nights. Here’s a practical and effective routine you can follow for quality sleep.

1. 2 Hours Before Sleep: Turn Off Electronics

Gadgets are often the reason why you can’t sleep at night. You’re either doom-scrolling or your partner’s watching their favorite TV show. You can avoid this by turning off all electronics two hours before you sleep. Adjust the thermostat to a setting between 65 and 68 degrees Fahrenheit and use your aromatherapy diffuser.

Take this time to enjoy a cup of your favorite non-caffeinated tea. It’s great to calm the body and mind. If you’ve had trouble sleeping recently, melatonin supplements may help. Natrol’s Fast Dissolve Melatonin tablets have received consistent positive feedback — consumers note its effectiveness in helping them fall asleep quickly and wake up refreshed.

2. 1 and a Half Hours Before Sleep: Take a Warm Bath

Soaking in a hot tub provides multiple health benefits. Your body releases endorphins as a response to the soothing, warm water. The result? You’ll instantly feel better and be on your way to getting the recommended seven to nine hours of sleep you need each night. New Miuz offers lavender bubble bath bombs infused with melatonin. Use this to turn your bath into a luxurious, calming spa experience.

3. 1 Hour Before Sleep: Do Something Calming

Slow-paced activities can help ready your body and mind for sleep. Here are effective relaxation tips: 

• Try star bathing meditation: This activity allows you to be mindful while observing the stars. Admiring the stars boosts your mood and sense of spirituality.
• Read a good book: Reading is a common bedtime hobby. Avoid exciting genres like action and suspense. Choose a book with a simple, easy-to-follow plot.
• Do some light stretching: Doing light stretches can help you drift off to sleep faster and prevent sleep-related aches.
• Write a to-do list or journal: Writing down troubling thoughts and emotions can help release them from your mind. You can also jot down your tasks for the next day.

4. 30 Minutes Before Sleep: Do Skin Care and Dim Lights

Doing skin care gives your evenings more structure. Light a candle in your bathroom and follow your skincare routine. It’s a relaxing way to reconnect with yourself after a long day. Next, swap harsh lighting for soft, ambient lighting to set the tone for a calming evening.

5. 15 Minutes Before Sleep: Go to Bed

Finally, curl up in your bed and relax your muscles. One way to improve your sleep naturally is through progressive muscle relaxation. This involves consciously tightening your muscles for around five seconds and then fully releasing the tension for 30 seconds. This will help eliminate tightness and stress.

Enjoy Your Nighttime Routine

The best way to stick to a routine is to find ways to enjoy it. Feel free to modify these steps and see what works best for you. You deserve to get quality rest and wake up feeling great in the morning. Let these rituals inspire you to make small, significant changes to your routine.