A lot of growing up is about relearning the habits your parents tried to teach you when you were a kid (sorry, Mom and Dad!). Little by little, he realizes do feel better after accomplishing the simple things: staying hydrated, eating enough protein, and preparing for the day ahead the night before. Whenever I get back into the habit of making a nighttime routine, I’m always amazed at how productive the morning starts the night before. However, it is very easy to ignore this trend and wake up feeling like you are already behind.
That’s why I’ve developed a simple but effective nighttime routine that I can stick to. Read on to find out how to create an intentional nighttime ritual by creating a calming environment, setting boundaries, and prioritizing self-care.
Photo by Riley Reed.
The Science of the Night Cycle
Our bodies crave routine. Our circadian rhythms synchronize our sleep-wake cycles with the sun. And, when it gets dark, our bodies naturally produce melatonin, the sleep hormone. That’s why in the winter, when it gets dark, you may feel called to hurry up for a breath of fresh air. But because of caffeine and artificial light, our natural sleep cues are often inhibited. Our bodies hate uncertainty – which is why being out of rhythm often leads to an increase in cortisol. However, developing consistent habits can help your body remember when it’s time to wind down, leading to easier mornings.
And it’s no secret that we at Camille Styles enjoy our beauty sleep. Creating a nighttime routine isn’t just about making sleep something you can look forward to, it’s also about maximizing your rest so it can have its full effect. Research shows that 76 percent of people who followed a nighttime routine said their sleep quality was better. Good sleep compounds over time, leading to improved mood, sharper focus, and overall better health.
Building a Perfect Nighttime Cycle
Step 1: Start With a Purpose
Here’s the thing about nighttime routines: they don’t need to be complicated, but they do need to be intentional. If you’ve had a consistent nighttime schedule for a while, start by asking yourself to define some goals. Want to increase your sleep score on your Oura Ring? Reduce brain fog? Wake up looking refreshed instead of puffy? Creating consistent habits depends on defining the reasons for following them.
Once you are clear about your goals, the best way to achieve them is to break them down into smaller tasks. Don’t try to do too much too soon—we’ve all promised ourselves to make drastic changes, and then fail. Instead, find small but important shifts that will make a difference. This may mean cutting out your afternoon coffee or skipping that late-night roll. It might mean setting a “wind-down” hour before bed, or eating dinner earlier than usual. Remember, these changes are incremental.
Step 2: Create a Cool Environment
The first step to waking up in an empowering environment is making sure your physical environment isn’t holding you back. Studies have shown that all those “unfinished projects” and clutter in your home make you feel tired. So a little spending can go a long way. Can’t commit to a deep nighttime cleanse? You don’t need to. I like to set a timer for 15 minutes and do my best to clear as much as possible in that time. I also use baskets of miscellaneous items during my nightly cleaning that I can do once a week.
Once you have a clean space, you can also create relaxation using hearing aids. Energizing all of your senses helps give your body more cues to latch on to when it’s time to bend over. Maybe you light a candle two hours before bed. Alternatively, aromatherapy can help you relax while signaling that it’s time to settle into sleep mode. Lighting is also a great sensory cue—nothing makes you want to jump into bed and relax. I’m not one to leave the big light on. But especially when it’s time to start my night routine. Instead, I choose lamps and taper candles.
Step 3: Prioritize Self-Care
If you do one thing for yourself all day, make it a time to take care of yourself right before you go to bed. Often, we can ignore our needs throughout the day, from the moment we open our eyes. I’m definitely guilty of checking emails as soon as I wake up, then whipping out my laptop to rush to get some work done before I eat breakfast. Then suddenly the day is over and I haven’t taken a second to check in with myself.
Self-care can be a five-minute stretching routine, a quick journal entry, or an extra step in your skincare routine before bed. Anything just for you.
Step 4: Set Boundaries Technically
My worst habit is getting into bed at the right time… then scrolling on my phone until late (I know I’m not alone). Blue light from screens inhibits natural melatonin production, making it difficult to fall asleep. Also, sleeping next to my phone makes it easier for me to scroll first thing in the morning, which is normal. Being on your phone before you’re fully awake can affect how your brain functions throughout the day—and fill you with empty dopamine that makes it difficult to transition to other activities throughout the day.
Depending on your goals, set limits that make sense to you. One big change would be to use an actual alarm instead of your phone. Or, if you use your phone as an alarm clock, keep it in another room so you can get out of bed to turn it off—start your day and resist the temptation to scroll under the covers. You can also use green light blockers to prevent them from affecting your sleep (if you can’t take a phone break). I also use apps that block my social media from an hour before my bedtime.
Step 5: Change Through Mindfulness
Finding the motivation to start a nightly routine is half the battle. That’s why it’s important to consciously transform into one.
Getting into your routine may look like starting with the most fun part—like that self-care routine of an extended session—or introducing calming activities like deep breathing, meditation, or journaling. I personally like to get into my nightly routine by meditating the night before. Some days, I write down one thing I can’t forget from the day. Looking back at these little things every day adds up.
Observing Real-Life Nocturnal Cycles
Looking at the nighttime routines of admirable women can be another way to have fun starting (or restarting) this routine. Here are some of my favorite examples of how inspiring women spend their days, to give you some ideas:
- Molly Sims: Entrepreneur, Supermodel
- Make a red light therapy mask 20 minutes before bed
- Drink a cup of Moon Juice Magnesi-om.
- Clare Vivier: Founder and designer of Clare V
- Shani Darden products night skin routine
- Pack the next day
- He got into bed and read.
- Stella Simona: Founder and creator
- Light a candle, drink tea
- He cleaned his bedroom
- Bathing and beauty
- Tiffany Paul: Founder and podcast host
- Clean up and put the kids down
- CBD tea or drink
- Look at tomorrow’s schedule, make a to-do list
- Listen to the podcast
- The process of stretching at night
- Sleep with a satin eye mask
The night path can be whatever you need it to be—it should define your success!
Troubleshooting Obstacles to the Normal Night Cycle
Let’s be honest: life happens. Kids need attention, work deadlines are looming, and sometimes Netflix is ​​too tempting. Instead of abandoning your schedule entirely, consider it a flexible framework. On a challenging night, focus on a few simple things—perhaps resetting the kitchen and five minutes of stretching. Remember, something is always better than nothing.
If you find yourself stumbling over the same obstacles, there may be something deeper that needs to be addressed:
- Staying constant: If you don’t feel motivated, maybe your schedule needs to be adjusted. What can you add to make it fun?
- Balancing family responsibilities: Enter your family! Make the closing shift a time to spend your day with your coworkers and share what you’re thankful for while you clean your place. Get the kids involved in counseling. Journal at the kitchen table as they do their homework. Whatever works!
- Avoid distractions: Oftentimes, dopamine triggers such as technology or TV can inhibit our search for more nourishing processes. Keep a book by your bed instead of your phone. Keep a gratitude journal where you usually keep your laptop or TV remote. By encouraging yourself to develop better habits, it’s easy to make them second nature.
How to Stay Consistent and Flexible
There is no “perfect” nighttime routine for everyone. Yours may change as your goals change. It can also change if you realize that certain things may feel good, but don’t add too much to how you feel in the morning.
The most important thing is to stay consistent. A nightly routine may feel like an extra responsibility, but in reality, it will keep you productive and support your goals and overall health.
Conclusion: The Ripple Effect of the Good Night Cycle
The most amazing thing about establishing a nighttime routine isn’t just better sleep, it’s how it transforms your entire self-care routine.
Start tonight. Pick one small habit and commit to it for a week. Notice how it feels. Then, slowly add another. Before you know it, you’ll have created an evening routine that not only helps you sleep better but sets the tone for purposeful, peaceful days ahead. Remember, the goal isn’t perfection—it’s progress. Your future self will thank you for starting now, even if you start with one small step.