Sleep is a routine that needs to be established within itself, but have we ever taken time to reflect on what we do before we go to bed ? Do you lay down and binge-watch netflix before you doze off? Or, do you study until 2 a.m. then go to sleep directly afterwards ? These are very common bad habits that most college students have grown accustomed to and have accepted as a norm. Not only does this affect the quality of your sleep, but it also affects how your next day will go.
After this past fall semester, I realized that I was doing myself a great disservice by not establishing any kind of night routine. I would do my homework well past midnight at times, and I would use energy drinks and coffee to suppress my exhaustion. By the time I was ready to go to sleep I would just hop into my pajamas and go straight to bed. That would cause the morning after to become a huge battle for me. I felt unmotivated and tired constantly, and I didn’t realize how much of an impact my lack of night care had on mental and physical health. That’s when I knew that something had to change in my life.
Cap Off Time: 9:00pm
First, I started by giving myself a cap off time, Which is when I stop doing any kind of work. That for me is around 9 p.m. This gives me time to actually get ready to go to bed.
Declutter your Space and Mind: 9:00-9:20pm
Next in line is what I call decluttering. It’s a time where I do basic cleaning and organizing in my living space. I sweep my floor, wash my dishes, hang my clothes and most importantly, I would reorganize my desk for the next morning. I came to find that this was weirdly therapeutic for me. I would plug in my headphones, and just do this mindlessly for about 20 minutes. After a day of using my brain to actually think and consume large amounts of information, it’s oddly nice to not have to think at all…
Hydration and Hygiene : 9:20-9:40pm
Instead of filling my body with coffee and red bulls, I opted for water this time around. Based on my own personal experience, it’s better for gut health. It also helped me sleep much better. Recently, I have also been trying to incorporate a simple skincare routine as well. To be honest, I am an extremely low maintenance person when it comes to skincare, but I make sure to clean my face with sensitive skin cleanser and water. Afterward, I moisturize my face with cream. Steamy night showers are always the way to go because it helps relax your muscles and allows you to feel refreshed before going to sleep.
Mindfulness: 9:40-9:55pm
Mindfulness is something that looks different to everyone. For me, it is about praying and staying spiritual. This is what keeps me grounded in my daily life. Since I am Muslim, I pray my night prayer (Isha) and reflect on my general being and how I am showed up for myself and others that day.
Unplug, Lights Out! : 9:55-10:00pm
This is the most important part; allowing yourself to sleep. It’s easy to say “ I’m going to go to bed at 10 p.m. today” but sometimes it’s definitely difficult. It’s easy to lose track of time by staying on TikTok or Twitter for an hour too long when you are already in bed. Other situations include binge-watching your favorite netflix show, or even worse, your friends trying to convince you to go on a late night taco bell run past your bedtime. That’s where the hard part comes, making those difficult decisions so you can actually stay in bed. My suggestion is to turn off your notifications by a certain time. I personally turn my notifications off by 9:30 p.m. You need time to unplug from the world and just take care of yourself. We live in a world that is so digitized that even when you’re not in school or work, you’re still getting notifications constantly. Allow yourself to be free from that burden by just pressing the do not disturb button. I promise you won’t miss anything. All your notifications will definitely be there the next morning. We live our lives during the day and we should allow ourselves to properly wind down at night. I find that I am happier and more relaxed ever since I have established my nighttime routine. Remember, everyone’s nighttime routine will look different. As long as yours works for you, that’s all that matters.