What a Bad Nighttime Routine Looks Like (And How to Fix It)

Sleep
Written By Amil Bhandari

The difference between deep rest and tossing all night is smaller than you think.

The Mistake: Doing the Right Things in the Wrong Order

Most people who “have a nighttime routine” still struggle to sleep. Why? Because they include too many stimulants, too much tech, or too much variability.

Let’s break it down.

A Common Nighttime Routine That Backfires

  • 7:30 PM – Eat a large dinner, high in sugar or fried food

  • 8:30 PM – Watch TV or scroll social media

  • 9:30 PM – Check email, get mildly stressed

  • 10:00 PM – Turn off lights, get in bed

  • 10:30 PM – Still awake, brain racing

  • 11:00 PM – Open phone again, maybe turn on a podcast

  • Midnight – Fall asleep exhausted, wake up groggy

Looks harmless, right? But this sequence:

  • Suppresses melatonin with screen exposure

  • Keeps your body in alert mode

  • Spikes blood sugar, heart rate, and mental activity too close to bedtime

  • Conditions your brain to associate the bed with wakefulness, not rest

A Better Nighttime Routine (No Supplements Required)

  • 7:30 PM – Finish dinner (balanced, not too heavy)

  • 8:00 PM – Go for a 10-minute walk or stretch

  • 8:30 PM – Begin dimming lights

  • 8:45 PM – Journal, listen to soft music, or read something light

  • 9:15 PM – Take a warm shower or do 4-7-8 breathing

  • 9:30 PM – Screens off, maybe sip herbal tea or magnesium

  • 10:00 PM – Get in bed feeling calm and drowsy

  • 10:15 PM – Asleep, naturally

This sequence:

  • Aligns with your circadian rhythm

  • Gradually shifts your body into parasympathetic (rest-and-digest) mode

  • Creates reliable sleep cues that your body starts to follow automatically

  • Makes falling asleep feel effortless

What to Focus On

If you want to build a better nighttime routine, focus on:

  • Light exposure: Dim lights after 8 PM. Use lamps instead of overheads.

  • Mental offloading: Journal or list out your next-day tasks to reduce “mental tabs.”

  • Stimulation control: Cut off screens at least 45–60 minutes before bed.

  • Repeatability: Same activities, same order — your brain loves patterns.

  • Wind-down cue: Choose a single action (e.g., brushing teeth + turning off lamp) to signal, “sleep mode engaged.”

Final Thoughts

Great sleep isn’t just about how tired you are — it’s about the story your routine tells your body every night.

Make it a story that ends in rest, not stimulation. The difference between exhaustion and rejuvenation is just a few simple swaps away.

By Altruva Wellness Editorial Team

Sources

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Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your wellness routine.

Amil Bhandari
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