Essential Day & Night Routines for Optimal Rest

by Henri Roca, MD, Clinical Functional Medicine Specialist

Creating habits that promote better sleep is essential for maintaining our physical and mental well-being.

A consistent routine, both during the day and in the evening, can significantly improve the quality of sleep we get each night. Here are some daytime and evening habits that can help set you up for a restful night.

Daytime Habits

1. Wake up at the same time every day, ideally with the sunrise, to regulate your body’s internal clock.

2. Try to go to bed at the same time each night to reinforce a regular sleep pattern.

3. Expose yourself to sunlight in the morning, or use a full-spectrum light if natural light isn't an option.

4. Engage in at least 20 minutes of physical activity daily, such as walking, running, or exercising, to boost your energy levels during the day and increase sleepiness at night.

5. Maintain a nutrient-dense, anti-inflammatory diet. Focus on consuming plenty of non-starchy vegetables, minimizing simple and refined carbs, and incorporating healthy proteins.

6. Limit caffeine intake, especially if you are sensitive to it due to genetic factors like the CYP1A2 SNP.

7. Reduce alcohol consumption, as it can disrupt sleep later in the night.

Evening Routines

1. Avoid eating within three hours of bedtime to prevent digestion from interfering with your sleep.

2. Steer clear of nighttime snacking, particularly sweets, simple carbs, and fatty foods.

3. Avoid caffeine after noon to ensure it doesn't affect your ability to fall asleep.

4. Reduce the intake of alcohol and nicotine in the evening, as both can lead to poor sleep quality.

5. Drink a cup of herbal tea such as chamomile, valerian, passion flower, or lavender in the evening to relax your nerves.

6. Keep away from stressful evening activities, including watching the nightly news.

7. Refrain from using electronics like TVs or cell phones in the bedroom, and consider using settings that minimize blue light exposure.

8. Take a warm soak in the evening, perhaps adding Epsom salts or lavender, to relax your muscles and ease into sleep.

9. For those who are not lactose intolerant, drinking warm milk before bed can be soothing and promote sleep.

Benefits of Having a Routine

Adopting these daytime and evening routines can lead to substantial improvements in sleep quality. A disciplined approach to these habits can not only help you fall asleep faster but also enjoy deeper, more restorative sleep.

By aligning your daily activities with your natural sleep-wake cycle, you create an environment that supports both your physical health and your mental clarity.

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