I was chatting with my girlfriend the other day about our sleep stacks, and recently I’ve felt like I’ve really mastered mine. JB even chimed in to tell her, “Yes — Sarah is completely zonked out by 9 p.m.!” And my Oura Ring can confirm this.
After that conversation, I knew nightly routines were something I wanted to share with you all. I’ve always loved a good wind-down. As anyone who knows me can attest, I’ve long been an early-to-bed, early-to-rise kind of gal — I truly need my sleep. I don’t love being out past 8 or falling asleep after 9:30. Sometimes that’s unavoidable (and worth it), but most of the time it’s a promise I really try to keep to myself.
With that in mind, I’ve put together a list of nightly routines that help calm me, support restful sleep, and leave me feeling energized the next day. Many of these are habits I’ve followed for years and continue to build on to make them as effective as possible. If you’re looking to maximize your rest and overall health this year, I hope these tips and tricks are helpful!
A Look at My Nightly Routines
To make sure I didn’t leave anything out, I sat down and really analyzed my current nightly routines. I wrote down anything and everything I believe helps me sleep better and feel my best the following day. What I realized is that not only do my nighttime habits impact my overall health and energy, but some of my daytime routines play a role as well.
10 Tips for Nightly Routines to Optimize Health & Energy
After going through everything, I narrowed it down to 10 nightly routines that I truly believe are both beneficial and important. Of course, you can put your own spin on these habits — swap beauty products, shower instead of bathe, and so on. But I genuinely stand by each of these steps as part of a routine that supports better sleep and more energy overall.
1. Start Your Nighttime Routine in the Morning
I’ve come to realize that my nightly routines actually begin long before the sun goes down. I make it a priority to get sunlight first thing in the morning, avoid caffeine after 1 p.m., and move my body every day. When I stay consistent with these habits, my body feels naturally ready for rest several hours later. Setting yourself up during the day is truly a gift to your nighttime self.
2. Eat an Early Dinner
Another habit I’ve stuck to for years — and truly believe helps — is eating dinner by 5:30 p.m. every day. Honestly, if I’m meeting friends, a 5 p.m. dinner reservation sounds delightful, and I can’t remember a time when it didn’t!
When my girlfriends suggest a 7:30 p.m. dinner, they already know I’ll have eaten and will likely just be snacking on appetizers. By eating earlier in the evening, I’ve found that my body doesn’t have to work as hard when it’s time for bed, which makes falling asleep much easier.
3. Prepare for the Next Day in Advance
Before I head upstairs to begin my wind-down routine, I like to check off a few tasks that make the next morning feel easier and calmer. These are a few of the nightly routines I do before starting my self-care time.
Clean the kitchen
I like to make sure the kitchen — and the downstairs in general — is tidy. I wipe down the counters, turn on the dishwasher, and pick up the dog toys.
Prepare bedrooms
In our bedrooms, I turn down the beds and switch on lamps so the lighting feels softer and more relaxing.
Prepare drinks and lunches
I make JB and myself waters for the night, fill the boys’ water bottles for the next day, and prep school lunches as much as possible. This step is key to keeping our mornings running smoothly, which also means less to worry about once I’m lying in bed.
Schedule the washing machine
I like to set a delayed start on the washing machine so a cycle runs early in the morning before I wake up. That way, all I need to do is pop everything into the dryer. Laundry is a whole thing at my boys’ current ages, so any head start I can get is a win!
4. Create a Nighttime Beauty Routine That Works for You
When it comes to my nightly beauty routines, there are quite a few steps. That said, I’ve gotten so used to the process that I can move through it pretty quickly now. These are also rituals I genuinely find relaxing, worthwhile, and (mostly) enjoyable — which makes all the difference.
Enjoy a bath
My nighttime routine usually includes a bath. This habit really signals to my brain that it’s time to wind down. I don’t make it super long, but I do like to add Epsom salt and soak for a bit. I’ve always loved baths — even as a little girl — so this one feels especially comforting.
Don’t rush your skincare routine
After my bath, I go through my full skincare routine. My current lineup includes a nourishing face wash (applied with my red light brush), a vitamin C cream, sometimes a few drops of this serum, a hydrating serum, and a moisturizer to finish it off.
I won’t go into all the details here, but be sure to check out my posts on skincare in my 40s, Elemis pro-collagen products I use and love, and recent beauty favorites if you want a deeper dive.
And don’t forget your haircare
After skincare comes hair care. On most nights, I comb through my hair and apply one of my favorite hair masks just to the ends. I lock everything in with a bonnet. I have to laugh at this whole bonnet situation, but it really does help prevent breakage — so I’m sticking with it!
5. Support Better Sleep with the Right Vitamins
Next up, I always take my sleep vitamins. I actually copied my mom’s nighttime supplement routine, which includes glycine, magnesium, and L-theanine. On nights when I have a harder time falling asleep, I’ll also take a micro dose of melatonin.
6. Get Cozy
One of my favorite parts of my nightly routine is slipping into a cozy pair of pajamas. This LAKE DreamModal pajama set is my all-time favorite. I also like to turn the air down at this point in the evening to help set the stage for optimal relaxation.
7. Make Time for Red Light and PEMF Therapies
I know this step can really depend on time, but whenever possible, I love using my PEMF mat on the lowest setting along with my red light mask.
My whole family loves the PEMF mat. It’s incredibly relaxing at night, and in other modes, it’s great for recovery as well. If my legs are feeling especially heavy at bedtime, I’ll sometimes add legs-up-the-wall for a few minutes, too.
I also do my best to use my red light mask as often as possible. Between the bonnet and the red light mask, I’m quite the look these days!
One thing I wanted to note: while I personally use my red light therapy helmet for thinning hair in the mornings (simply because it works best for my schedule), it’s also a great device to incorporate into your nightly routine if that timing works better for you.
8. Unwind and Relax with Lighthearted TV
I know they say watching TV before bed is terrible, but hear me out. We didn’t have a TV in our bedroom until last year, when I bought a rolling TV. I originally planned to use it mainly when the kids were sick, but to be honest, I use it far more than I expected — and we’ve all grown to love a little TV before bed.
Watching lighthearted shows in the evening has really helped my mind wind down. It’s also been such a sweet way for all of us to pile into bed and watch something together when we have the time.
I’ve found two simple rules that make TV work for me without disrupting my sleep. First, whatever we watch has to be very low-key — nothing intense or suspenseful. Bewitched with the boys is our current go-to. Second, I always wear blue light–blocking glasses while watching. I actually wear them anytime I’m doing computer work as well.
9. Express Your Gratitudes
We end our nightly routines with prayers together as a family. This is something we’ve done since the boys were born, and it’s a moment I truly cherish. I always thank God for another day and the blessings that came with it.
10. Use a Peaceful Sound Machine and Alarm Clock
When it comes to sound machines and alarm clocks, I’m a huge fan of my Hatch. I use a full “melatonin mode,” which includes the sunset feature, a sleep story, and finishes with rainfall. It’s one of those nightly rituals I truly miss whenever I’m traveling without it.
Once everything is set, I slip on the sleep mask I can’t live without and drift off to sleep!
Nightly Routines That Work
If you’re looking to optimize your sleep, wake up feeling less groggy, and have more energy throughout the day, I definitely recommend trying one — or a few — of these nightly routines. And if you have any nighttime habits that you swear by, please send them my way! I always love discovering new methods to support better sleep and overall health.
For more healthy lifestyle inspiration, be sure to check out these posts:
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