How to Build a Simple Night Routine That Actually Sticks
- bebetterdailyinfo
- Dec 3
- 4 min read
If your current “night routine” looks like this:
Scrolling your phone until your eyes burn
Remembering 27 things you forgot to do
Saying “I really need to sleep earlier”… every single night
You’re not broken. You just don’t have a routine that’s realistic for your actual life.
You don’t need candles, a 12-step skincare system, and a 40-minute yoga flow.
You need a routine that is:
Simple
Repeatable
And doesn’t fall apart the second you have a busy day
Let’s build that.
Most people fail before they even start because they aim for:
“I will sleep at 10:00 PM sharp every night.”
Then life happens. One late night, and they think:
“Routine ruined, may as well give up.”
Instead, create a window, not a strict time.
Example:
Sleep around 11–11:30 PM
Start winding down 60–90 minutes before
Pick:
A rough sleep window
A wind-down start window (e.g. between 9:30–10 PM)
Why this works:Your brain gets a rhythm without you needing a perfectly aesthetic life.
Your night routine doesn’t need 10 steps.It needs a few small actions that tell your body:
“We’re safe. We’re done. It’s okay to switch off now.”
Build it using this formula:
Body step + Brain step + Environment step
A. Body Step (Signal: “We’re slowing down”)
Pick ONE:
Warm shower or bath
Light stretching for 5–10 minutes
Skincare / brushing teeth done before you’re half-asleep
Herbal tea or warm drink (non-caffeinated)
B. Brain Step (Signal: “No more problem-solving”)
Pick ONE:
3–5 minute brain dump in a notebook
List 3 things you’ll handle tomorrow
Read a few pages of a light book
Short breathing exercise (in 4, out 6, repeat)
C. Environment Step (Signal: “Sleep mode activated”)
Pick ONE:
Dim lights / lamp instead of overhead
Put phone on Do Not Disturb and plug it away from the bed
Clear the space around your bed (quick 2-minute tidy)
Your starter routine could be as simple as:
9:45–10 PM: Shower Brain dump + tomorrow list Lights low, phone away, read 5–10 mins
That’s it. Three steps. Repeatable.
If your night routine takes as long as a Marvel movie, you’ll never stick to it.
Ask yourself:
“If I’m exhausted and annoyed, would I still do this routine?”
If the answer is no → it’s too complicated.
Aim for:
5–15 minutes total
On good days, you can add extra things (journaling, longer reading, stretching)
On rough days, you still do the bare minimum version
Think:
Non-negotiables (tiny, always)
Nice-to-haves (bonus when you have energy)
Habits stick better when they’re attached to existing ones.Instead of “I’ll start my routine at 10 PM”, try:
“When I finish washing the dishes, I start my night routine.”
“After I put the kids to bed, I do my 10-minute wind-down.”
“Right after I brush my teeth, I do my brain dump and breathing.”
This is called habit stacking:
After I do [current habit], I do [new habit].
You’re not creating routines from scratch – you’re piggybacking on ones that already exist.
Perfection kills more routines than laziness.
There will be nights when:
You get home late
The kids wake up
You’re travelling or working late
You’re simply done with life
On those days, instead of abandoning the routine, use a Minimum Version.
Example:
Minimum Routine (3 minutes):
Brush teeth
1-minute brain dump (“Tomorrow I’ll handle…”)
10 slow breaths in bed
If you still do something on chaotic days, your brain learns:
“We still have a night signal, even when life is wild.”
That’s how routines turn into identity, not just “when I feel like it” projects.
If you don’t want to overthink, focus on these two rules:
1. Screen Boundary
Decide a phone cut-off (even if it’s just 15–30 minutes before sleep).
Options:
Phone on Do Not Disturb on the other side of the room
Swap last scroll for music, podcast, or book
Tell yourself: “I can doom-scroll tomorrow, my brain needs this break.”
2. Caffeine & Heavy Food Boundary
Try:
Last caffeine 6–8 hours before bed
No super heavy or greasy meals right before sleep
You don’t need to be perfect with food or coffee, but if you respect these two boundaries most days, sleep gets easier without extra effort.
Instead of obsessing over sleep trackers and exact minutes, focus on:
How long it takes you to fall asleep
How often you wake at night
How you feel in the morning (rate 0–10)
Do your simple night routine for 7–14 days, then ask:
“Am I falling asleep faster?”
“Do I feel even slightly less wrecked when I wake up?”
If yes → keep going.If not → adjust one thing (earlier wind-down, less scrolling, lighter food).
You’re not failing; you’re just tweaking.
Here’s a simple version you can plug straight into your life:
Around 9:45–10:00 PM
Phone on Do Not Disturb, leave it charging away from bed
Quick tidy around the bed (2 minutes, not deep cleaning)
10:00–10:10 PM3. Warm shower / wash face / brush teeth4. 3-minute brain dump:
“What’s on my mind?”
“What I’ll do tomorrow”
10:10–10:20 PM5. Get into bed, lights low6. 10 slow breaths (in 4, out 6)7. Read a few pages or just rest
Total: ~15–20 minutes on a good day, 3–5 minutes on a rough one.
A night routine that actually sticks is not about discipline or aesthetics.It’s about:
Keeping it short
Making it realistic
Allowing a “messy version” for chaotic days
If you remember nothing else, remember this:
Your routine should make your life easier, not become another thing to feel guilty about.
Start tiny.Keep it repeatable.Let it evolve as your life changes.
Comments