Whether you’re a night owl who likes to play chicken with the sunrise, or someone who just can’t seem to get enough quality sleep (emphasis on quality), it might be time to reset your sleep schedule and level up your nightly routine. It’s easier said than done, but with a little guidance, you’ll hopefully be sleeping like a bear in the winter in no time.
Understanding Sleep Hygiene
Before getting into ways you can build a nighttime routine that will send you to dreamland, it’s important to quickly cover what sleep hygiene is. Simply put, it’s certain behavioral and environmental factors that impact your sleep. This includes things like having a comfortable sleeping environment that’s conducive to uninterrupted sleep and a set routine of habits that set you up for nightly sleep success.
Most of the tips we’re about to get into fall into the category of “sleep hygiene,” but it definitely doesn’t hurt to take stock of your bedroom to make sure it is as cozy and comfortable as possible (yes, this is an excuse to buy those new sheets you’ve been eyeing).
How to Reset Your Sleep Schedule and Create a Successful Night Routine
The first step to having a successful routine is simply having a routine…and not one that involves binge-watching shows until the wee hours of the morning. It might take some time to reset your current habits, but by creating and sticking to a set schedule every night, you’ll eventually get there.
Let’s look at some important elements of a proper bedtime routine.
1. Set a bedtime and a wakeup time.
As kids, we loathed having a bedtime… and as adults, it turns out we still need one. Studies have found that sleep regularity is a key part of achieving proper sleep. That means consistently going to bed at the same time every night AND waking up at the same time every morning.
2. Have a consistent routine that starts “bedtime.”
The hardest part of a lot of things in life is simply getting started. So, if you have a consistent way to signal the start of your bedtime routine, you’ll have an easier time sticking to the whole process. And keep this part simple, just choose a certain time in the evening when you’re committed to throwing on your comfy clothes, brushing your teeth, and washing your face (for example).
3. Make room for wind-down time.
If only it were as simple as hopping into bed at 10 PM every night and falling straight to sleep. That might work for a lucky few, but for most, our brains can’t just go into sleep mode with the flip of a switch. That’s why it’s important to have a 30ish-minute routine before trying to fall asleep that tells your body, “hey, it’s time to chill out and get ready to catch some Zs.”
Having a set wind-down routine could include things like:
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Reading
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A light stretching routine
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Meditation
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Listening to relaxing music
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Gratitude journaling
4. No blue light for at least an hour before going to sleep.
It can feel relaxing to lie in bed and do a bit of doom scrolling, but research shows that our screened devices emit blue light that can negatively impact our sleep. Because blue light has been linked to mental stimulation that lasts beyond just active exposure, putting away phones, tablets, and laptops at least an hour before going to bed is crucial for establishing a quality sleep routine. If you’re looking for a cheat code for this one, consider buying some blue light blockers- red-tinted sunglasses that can block blue wavelengths of light. Just make sure to do your research and buy a reputable pair.
5. Avoid tossing and turning.
Even with a well-established sleep routine, there are going to be some nights you just can’t get your brain to turn off. What you can do is have a plan to help you get the best sleep possible, even when you’ve been tossing and turning for hours. For some, it might be doing another light stretching routine, listening to a guided meditation or body scan, and/or doing another 15 minutes of low or red light-lit reading.
6. Daytime habits matter, too
Unfortunately, nighttime routines aren’t just impacted by what we do at night, but also by our habits during the day. What a drag. Thankfully, the daily habits that can help you sleep better aren’t too difficult and, frankly, are just good, healthy habits that can help you feel better overall.
Here’s a general idea of some daily do’s and don’ts that can affect your sleep:
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Do: Get some sunlight- especially in the morning to help support your circadian biology.
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Do: Get some physical activity.
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Don’t: Drink caffeine late into the day (none after noon is a good rule of thumb).
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Don’t: Take long naps (or naps later in the day).
7. Find what works for you.
Most of the above tips are kind of non-negotiables when it comes to building a night routine, but they aren’t all encompassing when it comes to finding specific things that help you get good, consistent sleep. Play around with what helps you feel relaxed, whether it be breathing exercises, history documentaries, or even letting out a good scream (just be courteous if you have neighbors).
Other things to consider are the occasional nighttime routine enhancers, like a hot cup of tea before bed (non-caffeinated, obviously) or our personal sleepy-time favorite, a Camino gummy. Just make sure you know how they might affect your sleep, and as with anything, don’t overdo it.
Get Comfortable
Creating a good nighttime routine can be super impactful on your overall well-being, but there’s one other element when it comes to achieving restful sleep: an optimized sleep environment. Again, this won’t look the same for everyone, but there are a few things that are pretty universal:
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A mattress and pillow that match your needs. Make sure your pillow and mattress are helping you get comfortable, pain-free sleep. What’s right for you will depend on how you sleep, how sensitive your neck and back are, and your preference for firmness.
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Clean and comfortable sheets. We spend about one-third of our lives sleeping, so it’s perfectly reasonable to make sure our sheets are soft and cozy (even if it feels like a splurge). But don’t forget to wash them regularly, as dirty sheets can lead to bacteria, mites, and other irritants that can negatively impact sleep.
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Set the temperature. This one is personal, but generally speaking, cool and comfortable is the way to go. What “cool” means to you… well, that’s entirely your call!
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Say no to unwanted noise. Sirens, frogs, a snoring partner… there are lots of noises that can keep us up at night. To combat this, opt for some earplugs or a white noise machine.
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Lights off. We promise there aren’t any monsters under your bed! If you live somewhere with lots of outside light, grab an eye mask or install some heavy blackout curtains. Even just a little bit of ambient light can cue awakeness to your body.
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Enhance your sleep routine. If you’re looking for a little comfort boost as you settle in to sleep, Camino’s Midnight Blueberry and Blackberry Dream are our go-tos!
Stick to Your Routine
There’s no immediate hack for resetting your sleep schedule (we wish). So, it’s important that you commit to making positive changes and sticking to them. Even if you have to gradually ease yourself in (like working back the time you go to sleep an hour at a time), if you stick to a routine, it will soon become a ritual, and you’ll be waking up refreshed in no time!
Looking for a really easy way to stick to your sleep routine? Turn your next Camino by Kiva order into a subscription and rest easy knowing your favorite sleep helpers will be shipped to your door bi-weekly or monthly (and enjoy a 10% discount on every order).
Cyrus Grant is a writer from Southern California with a background in law and dispute resolution. When he isn’t writing, he can be found deep-diving into the latest technology trends or simply spending time at the beach.
