Calm Girl Night Routine for Better Sleep: Simple Night Habits That Help You Sleep Well

Creating the Best Sleep Environment

A good sleep routine only works if the environment supports it. Hello, set and setting. Is your bedroom ready to be a sleep sanctuary? There are only a few things you really need to do to make sure you have the best sleep environment no matter where you are.

• Reset the Bed: if you are getting into an unmade bed with your sheets all twisted, how are you going to sleep well? Even if you didn’t make your bed earlier in the day, you have permission to remake your bed even right before you get in it again.
• Lighting Check: Soft lamp on the bedside, NO overhead lights once it’s wind down time in the bedroom. Candles? Light them.
• Sound: This is when you turn on a sound bath or just a fan, it just does something to you that begins to relax the body from the inside out.
• Tidy Up: This isn’t a full on clean your room. Just straighten up, a little organization goes a long way and creates a calm environment for better sleep.
• Fresh Air: if you have access to a window, give it a crack and fill your bedroom with some fresh air for just a little bit, even if it is cold outside!
  
  Now that you have created a simple sleep environment for the best sleep, you can do some of your night time routines to help you wind down even further. 

Relaxing Night Routines That Help You Wind Down

These simple night routines are add-ons. Some go without saying, others are things that you can add-on to the routine you already have if you feel called to having an even deeper night routine for relaxation.The most important part of routines for better sleep is not how many steps you have. It is how you teach your body that it is time to slow down.

Your body learns through repetition. When you repeat the same few habits each night, your nervous system starts to recognize what time it is. Eventually, your body will begin to relax itself before you even get into bed.

Night Time Self care:

• These are simple self care habits that actually make a difference on how you feel when you head into bed.

Sleep Tea:

• Adding a hot tea to my night time sleep routine has created an even deeper sense of relaxation to my body when it is time for bed. Its also a little treat to sip on. Go to a local antique store or thrift store and get an old tea cup and sauce, you feel like a princess.

Gentle body stretching:

• Slow stretching can help release physical tension. Intuitive stretching works best if you are in the right mindset. You have to visualize that your stretching is releasing all tension from your day. This is not about flexibility. It is about letting the body soften after holding itself together all day.

Put Your Legs Up:

• When you get into bed, put your legs up on the wall for any amount of time for up to 20 minutes. This relieves so much pressure off of your feet and ankles from the day and improves circulation. If you suffer from you feet swelling at all this will help.

Reading:

• Reading gives the mind something gentle to focus on without overstimulation. Do not read on your phone. Do not convince yourself reddit is an appropriate nighttime reading ritual (lol). Give yourself a book that you can slowly read each night. No goal, just a calming practice to do in bed.

Breathing Practices:

• Simple breathing can be one of the fastest ways to calm the nervous system. This is listed at the end because it is always the last thing you should be doing before falling alseep. Slow nasal breathing or longer exhales than inhales help reduce heart rate and tell the body it is safe to relax. This doesn’t only help calm the body, it greatly calms the mind. If you find yourself forgetting about your breathing, gently bring yourself back whenever the mind wanders. 

If you want more guidance, explore these other topics:

Daily Habits To Improve Your Life 
Self-Care Night Routine
Nervous System Morning Habits That Actually Work

Night Routine Essentials: What Supports You While You Sleep

Once you are in bed, these night routine essentials are not just about falling asleep faster, they are about helping your body stay calm while you sleep.

If you use these 3 simple products, you WILL see an improvement in falling asleep and staying asleep.

Magnesium Spray for extra relaxation:

• A spray-on magnesium. The nice part about a spray vs a capsule is that it does not have to go through the digestive system, just directly into the bloodstream through your skin. This is sensitive to the skin. Start with one spray, on your stomach, and use a gua sha tool to rub it in, not your hands.

The Nodpod Weighted Eye Mask: Non-Negotiable:

• The weight from the mask creates gentle pressure therapy. It mimics the calming effect of a weighted blanket but for your face. Plus, it’s 100% light-blocking – no matter how you fall sleep.

Mouth Taping is not overhyped:

• Mouth taping is a game-changer for your sleep quality. (INSANELY HELPFUL if you have TMJ or clench in your sleep). By gently taping your mouth closed at night, you encourage nasal breathing, which is how your body is designed to breathe during rest. Nasal breathing increases oxygen uptake, filters the air, and keeps your nervous system in a more relaxed state.

If you want a full breakdown of sleep products we use and love, we share more in our dedicated sleep essentials post. https://megandliv.com/self-care-night-routine-for-better-sleep/

Gentle Mantras for Falling Asleep When Your Mind Is Busy

If your body is tired but your mind feels active, choose a mantra based on what you need. This is a simple thing to have your mind come back to. Repeat this softly until you fall asleep.

Sample Mantras:

• I am safe to rest.
• Nothing needs my attention right now.
• This day is complete.
• I’m grateful to be in bed.
• I’m grateful my body carried me through today.
• I’m grateful for rest.
• My body knows how to rest.

The goal isn’t to stop your thoughts. It’s to give your mind something gentle to rest with until sleep arrives.

Healthy Sleep Is About Supporting the Nervous System

Healthy sleep is not about forcing your body to shut down. It is about helping your nervous system feel safe enough to rest. The nervous system plays a such a key role in sleep quality. Gentle routines, the right sleep setting, and predictability all send signals of rest to the body.

Research continues to show how closely the nervous system and sleep are connected. Supporting the nervous system helps create the conditions for more restorative sleep. The more supported your nervous system feels, the easier it becomes to rest. Doing even a few of the sleep supporting habits we listed will help your sleep routine.

Sweet Dreams xx

For more blog posts about routines that help you feel supported no matter where you are read more on our routines page.