Home Health How to improve your nighttime routine

How to improve your nighttime routine

Pandemonium is weighing on many as the pandemic continues. According to the Mayo Clinic, stress and anxiety can lead to insomnia or difficulty sleeping. 

The majority of work and school is still taking place remotely and they involve screens. Screens give off blue light, which can hurt sleep patterns. 

Web MD warns that exposure to blue light before bed can disrupt your body’s sleep preparation by blocking the hormone melatonin. 

Sources of blue light are television, smartphones, tablets, gaming consoles and computer monitors. Experts recommend cutting back screen time by two to three hours before bed. 

Here are a few ideas to occupy those hours. 

Subtracting blue light before bed

While it may be hard to persuade family members to take a TikTok break, one non-blue light-heavy nighttime activity is board games. 

Gathering to play Monopoly, Clue or even do a puzzle is a perfect way to close the night with your loved ones. Everyone remains entertained, but no screens are involved. 

Drawing, reading or journaling are other fantastic options to keep your eyes off the screen before bed. When it comes to post-dinner family time, the instinct is to turn on a movie but I implore you to try these other options to see if it helps affect your sleep schedule. 


Having a set routine can lead to less stress as well. One appropriate aid to getting better sleep is taking care of the next day’s chores ahead of time. 

If you are tossing and turning, thinking about packing lunch in the morning or getting to work on time, getting ready for the day the night before can be very helpful.

Try packing lunches after dinner to relieve stress in the early morning. Set out what you will wear the next day and lay out everything you need to whizz through the morning. 


Before you go to sleep, try creating a short skincare routine to help get you ready for sleep. Whether you are a night showerer or a morning showerer, it is vital to wash your face and brush your teeth before bed. 

After washing your face, apply whatever moisturizer or serums your skin enjoys or needs. Spending time pampering your skin as a part of your nighttime routine helps put you in relaxation mode before falling asleep. 

Meditation and music
Now you’re in bed, what comes next? Meditation. Regular mediation helps with physical and mental relaxation. Practicing mindfulness can help prepare your body and mind for a good night’s sleep by releasing tension. Headspace is a popular app that has many options for guided meditation. 

After you finish with your meditation, turn on some soothing music to help relax your mind. When you feel free emotionally, your body will follow. 

Relax your muscles one by one and start to control your breathing by taking a deep breath. Sleeping is so crucial for all-around the wellness of the body. It may be tough to take our minds off the constant negativity within the world, but I challenge you to make nighttime about your wellness and wellness only. 


Sophia Ungaro
Sophia Rose Ungaro is Culturas resident writing intern. Ungaro hails from San Pedro, California. Growing up with a Navajo/Meztizo mother and a Sicilian father has given Ungaro a unique perspective on the world. In 2021 Ungaro will graduate from the University of Southern California with a B.A. in Journalism. Her beats are race, pop culture, and entertainment.
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