Two Night Time Routines For Better Sleep

2 Night time routines for better sleep

You’ve made a plan to get to bed well before midnight and organized your bedroom to be a sleep sanctuary, in part three of our Naturopath’s Guide To Better Sleep, it’s time to look closer at how your evening routines may be interfering in setting your body up for sleep success!

Routine #1: Keep Your Screen Time In Check

Do you watch TV before bed? Are you on the computer before bed or in bed? Are you answering those last few emails on your smart phone as you crawl into bed?

Staring at a glowing source of light at night means that your melatonin levels will take a hit and your sleep quality may suffer. Shut off the screens and electronics, at least an hour before bed – eliminate the light and the radiation and allow your body to descend to into drowsiness gradually and naturally.

Night time routines for better sleep

Routine #2: Winding Down Routines

Do you run around all day and all evening then crash into bed just to have your mind continue racing?

When melatonin levels start to rise in the evening, the body should be gradually gearing its physiology towards sleep. Maintaining stimulation hinders that natural sleep progression and contributes to insomnia.

Around 7 or 8 p.m., start slowing down: wrap up work, finish exercising, avoid eating anything, and start turning off unnecessary lights around the house. It’s not only kids that need winding-down routines – we all do.

A small cup of herbal tea, a warm bath, some light reading material, or just a bit of quiet TV before 9 p.m. can help settle down and promote that pleasant drowsiness. Right before bed is a good time to meditate or pray to allow yourself to let go of the day. Happy dreaming!


  • Sara Vartanian says:

    Number one is tough! I’ve gotten into the habit of reading on my smartphone since I was up nights with my baby. I have switched it to be less bright. In the age of people reading via electronics do you think this impacts the body’s ability to prepare for rest properly?

    • Jenny Yukht, ND says:

      Yes, it does. Of course different people have different responses – some more sensitive than others. If you find that it takes a while to fall asleep, it maybe that the late night phone work is either over-stimulating, or interfering with good melatonin production, or both. If you sleep great regardless of the phone,then you’re likely not very sensitive to it. However, I would encourage you to avoid it anyway, so as to clearly delianate work from rest and thereby help reduce stress 🙂