The Importance of a Nightly Routine



A few months ago I was having a terrible time sleeping. It took me a very long time to fall asleep and when I finally did, I didn't always feel rested when I woke the next day. Not being rested and mothering seven children don't go well together. I was STRUGGLING. Big time. When I'm tired, I'm cranky. Patience is something I'm constantly working on and being tired was not helping my cause. I want to be kind and patient with my children. I want to have the energy to play with them. I want to have a desire to cook dinner and do the other household tasks everyone counts on me accomplishing day in and day out.

I knew I was doing something wrong so I began looking at how I was spending my time during the waking hours. I was exercising daily and that was good. Research shows that people who exercise roughly 20 minutes a day sleep 65 percent better than those who don't. That's a pretty significant difference! As far as what I was eating, I do my best to maintain a healthy diet. I eat a lot of fruits and veggies and don't drink anything other than smoothies and water (ok, ok, and the occasional milkshake).

Along with the importance of diet and exercise, I came across this theory of nightly rituals in my studying and how they affect our sleep too. I discovered that giving our bodies cues that sleep is coming leads to a more restful night. Here are the things that have helped me the most:

Tidy up:
My bedroom tends to be the catch-all for random things in the house. Clutter causes stress and organizing and clearing things out has helped a lot. I have found that tidying up the rest of the house helps too. Making sure the toys are put away and the counters are cleared have a calming effect on me.

Cool things off:
Research shows that the optimal sleep temperature is between 60-67 degrees. This range causes a drop in your body's core temperature and initiates sleepiness. 60 degrees sounds freezing to me, especially with little children in the house that don't always stay tucked under their covers. We generally have our thermostat set between 67-68 degrees at night.

Lights out:
After dinner I can usually be found going room to room and switching off all of the overhead lighting and turning on lamps and task lighting. In my reading I discovered that exposure to too much electrical light can suppress levels of melatonin, the hormone that makes us sleepy. Dimming has helped my body ease into sleep in a more natural way.

Unplug:
It's proven that the bright blue lights from our phones mess with our circadian rhythms. I do my best to stay clear of my phone a good 45 minutes before I plan on going to sleep. I have noticed that reading real paper books instead of digitally on my phone has helped me feel tired faster. Apart from the sleep benefits, I have found that reading a real book is just more satisfying.

Setting the stage:
Outside of the other tips mentioned above, setting the stage for sleep is the thing I have found to be the most therapeutic. Every evening when I begin to wind down for the day, I light my favorite candle on my bedside table. I change out of my regular clothes and into my pajamas. I wash my face and brush my teeth. Before getting into bed, I kneel to say my nightly prayers. These simple actions when done deliberately is like a bit of therapy after a long day giving to my family. It's a few minutes that I spend giving back to myself and it's helped immensely.

Do you have a nightly routine? Have you found things that help you get a more restful night's sleep? I'd love to hear!

Oh! I wanted to share that I read this book and found it enlightening about sleep and it's importance in our lives.

81 comments:

  1. This is a beautiful bedroom, and these are all such great tips!

    My mom always called the nighttime tidying-up routine "putting the house to bed." I like to to think of it this way too. I also like to read pages of a real book before bed. I really love your idea of lighting a candle and using those minutes of self-care as therapy instead of another chore. I'm going to try thinking of it that way tonight.

    ReplyDelete

  2. Thanks for sharing your info. I really appreciate your efforts and I will be waiting for your further write.
    Thanks for sharing !
    tanki online 2 | 2048 game online

    ReplyDelete

  3. The share your really gives us excitement. Thanks for your sharing. If you feel tired at work or study try to participate in our games to bring the most exciting feeling. Thank you!
    hotmail sign in | red ball game | 192.168.1.1

    ReplyDelete
  4. اقوى مجموعة من العاب الفلاش الموجودة على الانترنت نقدمها لكم على موقع العاب جوني الموقع الترفيهى الذى يحتوى على جميع الالعاب الجديدة 2017 والممتعة جدا استمتع بهذه الالعاب معنا وجربها الان

    ReplyDelete
  5. If You are Trader & looking to test a new Binary Options Trading Signal. My recommendation site is BestBinaryOptions4U.Com

    Now a new Binary Robot is coming in Binary market named Option Robot. After the success in Binary Option, Brian & his team made a promising Binary option software named Option Robot Review.

    ReplyDelete
  6. It is so true that a nightly ritual aids in your sleep and for me, my overall happiness. The hour before bed is my favorite time of the day. I always make sure that my bedside table is decorated with home decor that calms me. My phone is put in the drawer on my nightstand, I have a small tabletop lamp, a candle, my favorite book, lavender lotion and a few other calming pieces. Glad you found what works for you!

    www.maelmoderndecor.com

    ReplyDelete
  7. Yes..great post...it will helpfull to me...thanks..wifi free gamesMost of games are you can plays on online like wifi connection and any time connect your wifi and games to play but some games are really to best ever on android. Its means you can play no any wifi (offline) connection required and always fun with games without wifi.no wifi games


    ReplyDelete
  8. من المعروف ان نظافة المنازل من بين اهم الخدمات الضرورية في التنظيف والترقية بمنازلنا الى مصاف المنازل العصرية والتي عرفت تنظيفا عصريا من شانه ان يوفر لساكنته ظروفا حياتية راقية ولابد من توفر هيئة تختص في المجال مع تقديم ضمانات متكاملة من شانه ان تجعل الافراد يضمنون نجاح خدمة التنظيف ولا حاجة للمزيد من ضياع الاموال عبر طلبات خدمة نظافة المنازل التي لا تلبي حاجياتهم ولا تتماشى مع رغباتهم لأن العديد من شركات تنظيف المنازل تسعى فقط الى عرض خدماتها عبر طرق ترويجية فحسب من اجل كسب المال فقط دون مراعاة الوازع الاخلاقي والضمير المهني الذي يحتم على مدراء مثل هاته الشركات ان يسعوا خلف ارضاء العملاء ليس اكثر من هذا عبر اتقان تنظيف المنازل شركة تنظيف خزانات بالرياض
    شركة تنظيف مجالس بالرياض
    شركة نظافة عامة بالرياض
    شركة رش مبيد بالرياض
    شركة نقل عفش بالرياض
    شركة مكافحة حشرات بالرياض
    شركة تنظيف شقق بالرياض
    شركة تنظيف منازل بالرياض

    ReplyDelete
  9. Your blog posts are more interesting and impressive. I think there are many people like and visit it regularly, including me.I actually appreciate your own position and I will be sure to come back here. five nights at freddy’s 4 | word cookies answers | hotmail sign in | hill climb racing 2

    ReplyDelete
  10. Thanks for sharing these useful information! This is really interesting information for me.
    - www.hotmail.com
    - hotmail login
    - hotmail sign up
    - hotmail sign in
    - google mail
    - gmail login
    - gmail sign up

    ReplyDelete
  11. I also have not good time sleeping last few days. I agree with your tips. I think they would be very helpful and I'll try it with sure.
    Cleaners Beddington

    ReplyDelete

  12. The share your really gives us excitement. Thanks for your sharing. If you feel tired at work or study try to participate in our games to bring the most exciting feeling. Thank you!
    hotmail login | red ball | 192.168.1.1

    ReplyDelete
  13. nice thank you for share this information. online custom essay writing service is to provide the many essay papers and students thesis papers. and it
    starfall | barney | abcya

    ReplyDelete
  14. I am really very happy to found this post. Routine is the most important for human life. It is very important for NU Honours 1st Year Result 2017 students. Thank you so much for this great info.

    ReplyDelete
  15. Thanks for the information you brought to us. They are very interesting and new. Look forward to reading more useful and new articles from you!
    windows movie maker

    ReplyDelete
  16. It is well known that the cleanliness of houses is one of the most important services necessary in cleaning and upgrading our homes to the modern homes, which have been cleaned modern, which would provide the living conditions of the neighborhood and the quality of a competent body in the field with the provision of guarantees that would ensure the full guarantee of the success of the cleaning service There is no need for more money to be lost through requests for house cleaning services that do not meet their needs and are not in line with their wishes because many home cleaning companies are only seeking to offer their services through promotional methods in order to make money only without taking into consideration the ethical and professional conscience As these companies seek to satisfy customers, nothing more than this is accomplished by mastering house cleaning. شركة تنظيف خزانات بالقصيم
    شركة عزل خزانات بالقصيم
    شركة مكافحة حشرات بالقصيم
    شركة تنظيف بالقصيم
    شركة تنظيف منازل بالقصيم
    شركة رش مبيد بالقصيم
    شركة تنظيف بالرياض
    شركة كشف تسربات بالرياض

    ReplyDelete
  17. I will share information about online business that can generate for big, if you are interested please read the article below here


    How to create a business blog | The way business blog marketing | How to increase blog visitors |How to photo the right and good product

    ReplyDelete
  18. I read some articles on this site and I think your blog is really interesting and has great information. Thank you for your sharing
    abcya

    ReplyDelete
  19. "Thanks for sharing information very interesting and useful. Do not forget to visit our website to share information and knowledge about health"
    cara menyembuhkan benjolan dikepala
    cara menghilangkan jerawat tanpa bekas
    cara menghilangkan Kutil

    ReplyDelete
  20. "Thanks for sharing information very interesting and useful. Do not forget to visit our website to share information and knowledge about health"
    cara menyembuhkan benjolan dikepala
    cara menghilangkan jerawat tanpa bekas
    cara menghilangkan Kutil

    ReplyDelete
  21. The blog or and best that is extremely useful to keep I can share the ideas of the future as this is really what I was looking for, I am very comfortable and pleased to come here. Thank you very much.
    animal jam | five nights at freddy's | hotmail login

    ReplyDelete
  22. The good home decoration ideas, the paint paint projects and the best small room solutions for your bedroom will help you make your beautiful home in the decoration.

    goo.gl/X6GOXZ

    ReplyDelete
  23. I really like your blog post very much. You have really shared a informative and interesting blog post with people and I also want to ask permission to paste health links.
    Cara Terbaik Mengobati Penyakit Kanker
    Cara Efektif Mengatasi Asam Urat Secara Alami dengan Obat Herbal
    Cara Menghilangkan Panu Secara Efektif dengan Obat Panu Herbal
    Makanan Yang Harus Dihindari Penderita Diabetes
    May be useful

    ReplyDelete
  24. Untuk anda semua Pecinta permainan LiveCasino ada kabar gembira dari Agen Bola Terpercaya , MamiBola sedang mengadakan pembagian credit gratis untuk anda semua pecinta permainan LiveCasino.

    ReplyDelete
  25. Thank you very much for the information you shared, it's all I've been looking for
    slither io

    ReplyDelete
  26. This is truly a great read for me. I have bookmarked it and I am looking forward to reading new articles on your website. Keep up the good work! Thank you very much for this post.
    HSC Result 2017

    ReplyDelete
  27. artikal luar biasa nice info
    see also
    Bergabung dengan Agen

    Domino99

    Damaiqq

    ReplyDelete
  28. Benjolan Di Mulut Rahim Pasca Melahirkan

    http://najaha.web.id/benjolan-di-mulut-rahim-pasca-melahirkan/

    ReplyDelete
  29. It is well known that the cleanliness of houses is one of the most important services necessary in cleaning and upgrading our homes to the modern homes, which have been cleaned modern, which would provide the living conditions of the neighborhood and the quality of a competent body in the field with the provision of guarantees that would ensure the full guarantee of the success of the cleaning service There is no need for more money to be lost through requests for house cleaning services that do not meet their needs and are not in line with their wishes because many home cleaning companies are only seeking to offer their services through promotional methods in order to make money only without taking into consideration the ethical and professional conscience As these companies seek to satisfy customers, nothing more than this is accomplished by mastering house cleaning شركة نقل عفش بالرياض
    شركة تسليك مجاري بالرياض
    شركة تنظيف منازل بالرياض
    شركة تنظيف بالرياض
    شركة تنظيف خزانات بالرياض

    ReplyDelete
  30. Your blog posts are more interesting and impressive. I think there are many people like and visit it regularly, including me.I actually appreciate your own position and I will be sure to come back here.
    brtaram.com

    ReplyDelete
  31. It is well known that the cleanliness of houses is one of the most important services necessary in cleaning and upgrading our homes to the modern homes, which have been cleaned modern, which would provide the living conditions of the neighborhood and the quality of a competent body in the field with the provision of guarantees that would ensure the full guarantee of the success of the cleaning service There is no need for more money to be lost through requests for house cleaning services that do not meet their needs and are not in line with their wishes because many home cleaning companies are only seeking to offer their services through promotional methods in order to make money only without taking into consideration the ethical and professional conscience As these companies seek to satisfy customers, nothing more than this is accomplished by mastering house cleaning شركة نقل عفش بالرياض
    شركة تسليك مجاري بالرياض
    شركة تنظيف منازل بالرياض
    شركة تنظيف بالرياض
    شركة تنظيف خزانات بالرياض

    ReplyDelete
  32. It is well known that the cleanliness of houses is one of the most important services necessary in cleaning and upgrading our homes to the modern homes, which have been cleaned modern, which would provide the living conditions of the neighborhood and the quality of a competent body in the field with the provision of guarantees that would ensure the full guarantee of the success of the cleaning service There is no need for more money to be lost through requests for house cleaning services that do not meet their needs and are not in line with their wishes because many home cleaning companies are only seeking to offer their services through promotional methods in order to make money only without taking into consideration the ethical and professional conscience As these companies seek to satisfy customers, nothing more than this is accomplished by mastering house cleaning شركة نقل عفش بالرياض
    شركة تسليك مجاري بالرياض
    شركة تنظيف منازل بالرياض
    شركة تنظيف بالرياض
    شركة تنظيف خزانات بالرياض

    ReplyDelete
  33. Untuk anda semua Pecinta permainan Live Casino ada kabar gembira dari Agen Bola Terpercaya , Gawang168 sedang mengadakan pembagian credit gratis untuk anda semua Pecinta permainan Livecasino. https://goo.gl/owc5nF

    ReplyDelete
  34. Untuk anda semua Pecinta permainan LiveCasino ada kabar gembira dari Agen Bola Terpercaya , Gawang168 sedang mengadakan pembagian credit gratis untuk anda semua pecinta permainan LiveCasino.

    ReplyDelete
  35. It is almost impossible to find anyone who is knowledgeable on this topic. This topic is helpful. thanks.
    Agen Poker
    Bandar Ceme

    ReplyDelete
  36. Very good post, thank you. I am surprised to find your website. Because Its my first visit to your blog and i have found it so useful and informative specially this post. I have bookmarked it and I am looking forward to reading new informative post like this.
    Deepavali 2017
    Happy Diwali 2017
    Diwali Images 2017

    ReplyDelete
  37. Very interesting blog. Alot of blogs I see these days don't really provide anything that I'm interested in, but I'm most definately interested in this one. Just thought that I would post and let you know, sinidomino

    ReplyDelete
  38. It is well known that the cleanliness of houses is one of the most important services necessary in cleaning and upgrading our homes to the modern homes, which have been cleaned modern, which would provide the living conditions of the neighborhood and the quality of a competent body in the field with the provision of guarantees that would ensure the full guarantee of the success of the cleaning service There is no need for more money to be lost through requests for house cleaning services that do not meet their needs and are not in line with their wishes because many home cleaning companies are only seeking to offer their services through promotional methods in order to make money only without taking into consideration the ethical and professional conscience As these companies seek to satisfy customers, nothing more than this is accomplished by mastering house cleaning شركة نقل عفش بالرياض
    شركة تسليك مجاري بالرياض

    ReplyDelete