Simple Hacks to Create the Ultimate Nighttime Routine

Written by Lisa Rennie

For some, falling asleep can seem like it takes hours. And staying asleep can prove to be even more challenging. But a good night’s sleep can do wonders for your energy, your mental alertness, and your overall health.

Consider adopting some (or all) of these nighttime hacks to create the perfect regimen before going to bed to ensure a restful sleep.

Practice the 4-7-8 Deep Breathing Technique

Taking deep, extended breaths through your nose and exhaling through your mouth can help slow your heart rate and promote a more relaxed state. But you can employ more specific techniques to help you get in the right frame of mind to fall asleep faster.

The 4-7-8 technique involves inhaling through your nose for a count of 4, holding your breath for a count of 7, and exhaling through your mouth for a count of 8. This technique can help you fall asleep faster by ridding distracting and stimulating thoughts from your mind that may be keeping you alert.

Turn Your Gadgets Off

Try to get out of the habit of immersing yourself in your smartphone right up until it’s time to go to bed. The blue light that emits from your device will keep you more alert because it tricks your brain into thinking that it’s still daytime. Give your eyes a rest at least an hour before you go to bed and turn your devices off.

Sip on Chamomile       

Make yourself a calming chamomile tea just before bed. Used for centuries as a natural sleep aid, chamomile can boost glycine production, a chemical that can serve as a mild sedative to relax your nerves.

Lower the Temperature in Your Home

It can be tough to fall and stay asleep when it’s too warm in the house. Before you hit the sheets, consider dipping the temperature of your home by a degree or two. A slightly cool space can make it easier to get to sleep.

Follow the Same Bedtime Routine Every Night

Developing a nightly regimen can help get you into a routine that will eventually promote sleepiness on cue at the same time each night. For example, you may take a bath, read a book, then listen to some soft music in the same order each evening before you close your eyes. Following the same routine can help you fall asleep more efficiently while helping your body and mind transition between awake and going to sleep.

Treat Yourself to CBD

Cannabidiol (CBD) is a compound found in hemp and cannabis that can interact with your body’s endocannabinoid system to help promote relaxation by alleviating any anxiety or stress that can prevent you from falling asleep. [1] Consider consuming CBD before bed, whether in the form of an edible, tincture, or vape.

Image source: Dieter Robbins from Pixabay




  1. Shannon, S, et al, “Cannabidiol in Anxiety and Sleep: A Large Case Series“, Perm J. January 2019, 23: 18-041.

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Lisa Rennie

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