A night time routine checklist can help a lot with sleep and wellbeing. Creating a calming and consistent night time routine can transform the way you sleep, restore your energy, and support your overall wellness. Whether you’re managing an autoimmune condition or simply looking to feel more refreshed in the morning, a peaceful wind-down routine is one of the most powerful self-care habits you can develop.
Here’s your go-to Night Time Routine Checklist to help you relax, reset, and prepare for deep, restorative sleep.
1. Set a Sleep Schedule
Try to go to bed and wake up at the same time each day — yes, even on weekends! A consistent sleep schedule helps balance your circadian rhythm, which is crucial for hormone health and immune function. I aim to go to bed at 10 pm and get up at 5:30 am as many days as possible. Although I do sleep in until about 6:30 am on Weekends and holidays.
2. Unplug from Devices (at least 1 hour before bed)
Blue light from screens can disrupt melatonin production and interfere with sleep. Put your phone on airplane mode or use a “Do Not Disturb” setting, and swap scrolling for something calming.
3. Create a Cozy Environment
Dim the lights, turn on a diffuser with calming essential oils (like lavender or cedarwood), and make sure your bedroom is cool, quiet, and clutter-free. This signals to your brain that it’s time to wind down. I like to put the essential oils on the bottoms of my feet and spray my pillow and blankets.
4. Do a Gentle Stretch or Body Scan
A 5-minute stretch or guided body scan can release tension and soothe your nervous system. It doesn’t have to be intense — even a few yoga poses or deep breathing can help. Dogs stretch when they first get out of bed and so should you.
5. Drink a Calming Herbal Tea
Chamomile, lemon balm, or passionflower teas are great choices. Sip slowly and mindfully, and avoid caffeine after 2 pm to support better sleep.
6. Journal Your Thoughts or Gratitude
Journaling helps release any lingering thoughts or worries. You might reflect on your day, write out your to-do list for tomorrow, or list 3 things you’re grateful for. I have lists of journal prompts here.
7. Read Something Light
Reading a calming book or devotional (nothing too stimulating or stressful!) can ease your mind. Avoid suspense or thrillers at night — save those for earlier in the day.
8. Take a Warm Bath or Shower
This simple ritual can signal to your body that it’s time to relax. Add Epsom salts or a few drops of lavender essential oil for an extra calming touch.
9. Practice Breathwork or Meditation
Even just 2–5 minutes of deep breathing or guided meditation can calm your mind, lower cortisol, and set you up for restful sleep. Try apps like Insight Timer, Calm, or just breathe deeply in silence.
10. Say a Prayer or Intention
Ending the day with a positive affirmation, prayer, or intention can bring peace to your heart and help you shift into rest mode.
Start Small
You don’t have to do everything on this checklist all at once. Start by adding one or two new habits, and see how your sleep and energy begin to shift. Over time, you’ll create a sacred space in your evenings that supports both your body and your mind.
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