My night routine for a more productive morning

I talk about this importance of self care & creating a solid morning routine, but having a solid night routine is just as important. Your night routine is important because it allows you to prepare for the next day!

After some trial & error with my night routine, I have figured out a routine that works for me and makes sure that I am getting the sleep I need & preparation that I need.

Turn electronics off by 7pm

Like a lot of people, I have always enjoyed laying in bed, watching TV until my eyes get sleepy and about to fall asleep. I also got into a habit of doing some social media scrolling at the same time as well. But, when I started having a hard time falling asleep, I was experiencing some extreme anxiety and those things started to not help me out at all. I know a lot of people mention turning off electronics, but watching TV & scrolling really did help me out in terms of helping me fall asleep (so I thought).

So, I started turning off my TV and stop scrolling an hour before I go to bed. I’m not perfect and don’t always follow this, but when I do, it definitely helps being able to refocus and start calming my mind down. However, I know that some people actually enjoy watching TV right before bed and find it to be incredibly relaxing. Whatever works for you! But, if you start noticing constant struggle to fall asleep, I would recommend at least giving this a try!

Take Melatonin

About an hour before I go to bed, I usually take 3-6g of melatonin. This is just a natural remedy to help you naturally fall asleep. I personally love melatonin because it helps me fall asleep, but it doesn’t make me feel all groggy the next morning. When I take a sleep aid, I can sometimes feel all groggy and half asleep if I didn’t get enough sleep for the sleep aid to wear off. Right now, I am enjoying the Nature Made Melatonin.

Turn on the essential oil diffuser 

I absolutely love my essential oil diffuser! An hour before bed, I also like to turn on my essential oil diffuser. There’s something so relaxing about diffusing lavender/eucalyptus/ tea tree oil to calm your mind. I have mine sitting right next to my bed on my night stand. I love climbing into bed with relaxing aroma already there, mmmm allll the calming feels right there!

The oil that I like to use is Pure Aroma because it comes in a package that contains allll of the oils that I like to use on a daily basis. I usually always have one package in my amazon cart because I know that I’m going to need a refill!

If you don’t have an essential oil diffuser yet, I would recommend getting one that comes with some oils to get you started, like this one. That way you can test out which oils you really like so you know which ones you would like to get a refill on.

Prep the coffee maker & breakfast

Something that doesn’t take a lot of time, but helps with the flow of the morning, is making sure that everything is prepped for breakfast. The more I am able to prep, the more fluid my morning is!

  • Putting coffee & water in the coffee maker
  • Cracking eggs into Tupperware
  • Measuring oats

Wash my face, put on a face mask 

Something that I find that I tend to talk myself out of is making sure I wash my face & brush my teeth before bed. But, I have started making sure I make this a priority & a part of my self care routine.

I try to do a face scrub & face mask a couple times a week. I love the options that I get in my FabFitFun boxes! They always send such high quality products and it’s so fun to try them all!

Set out clothes & gym bag for the morning

The first thing that I do in the morning is go to the gym. (Note: I wrote this post before the COVID-19 outbreak, you can read about my updated morning routine during quarantine).

To make sure that the morning starts of smoothly, I set out everything that I need to get ready for the gym. Since I get up before my boyfriend, I lay out everything that I need in the bathroom!

A lot of people wonder how I workout so early in the morning. One of my main tips is actually getting ready for the gym. It sounded like a crazy idea to me at first, but I actually recommend getting ready for the gym. Doing this actually wakes up my body, rather than getting to the gym feeling like a zombie.

Here’s what I set out the night before to get ready for the gym:

  • Water- I start drinking right when I get up!
  • Workout clothes
  • Personal hygiene items
  • Hair ties

Reflection journaling 

After I get everything prepared for the next day, I climb into bed for the remainder of my night routine.

A part of my morning routine is journaling & expressing gratitude. Before I go to sleep, I take the time to reflect on my day. This has become a really important part of my routine because it really helps put things in perspective. Sometimes, we can focus on all the bad things that happen throughout the day.

As a Mindset Coach, I truly believe in the power of perception. When we start looking for the silver lining in situations, it really helps with putting things in perspective.

That’s why I love the reflections in The Five Minute Journal.

In the morning, you talk about what you are grateful for, write down intentions for the day & write a positive affirmation.

Then, at the end of the day, you write what went well + what you could have done to make the day better. You don’t realize the power of this kind of reflection & intention setting, but this helps in shifting your mindset. I love this journal because it is very short and straight to the point. These daily exercises help you with being able to set actionable goals for yourself.

Read

Reading is one of those activities that I really love, but I sometimes have a hard time getting myself to settle down with a good book. Instead of turning on TV to help me fall asleep, I started picking up a book and reading while in bed. Reading has been the perfect way for me to really calm my mind down and lets me naturally get sleepy. Reading is much better at preparing you for sleep than scrolling on your phone! It’s definitely a habit that I have seen a huge difference with.

Some books that I’m loving right now:

Guided Meditation

I personally have a love/hate relationship with meditation because I’m still really bad at it. I’ve been trying to make this a daily habit for a couple years now and it’s one of those things that takes some (lots) time to master. But, when I do practice meditation, I notice how much more relaxed and calm my mind is. Even if it’s just listening to calming music, rather than a guided meditation. Just a couple of minutes can work wonders!

I do recommend getting some guided meditation apps on your phone to try out nightly. Most of them have free options so you don’t have to commit to monthly payments if you don’t think that you’ll need that kind of investment. Some guided meditation apps that I like are Sanvello, Calm & Simple Habit.


That’s my night routine! I usually like to give myself an hour to an hour and a half before I want to go to sleep. The more that I allow myself to unwind, the better quality sleep I am able to get. This routine has helped me in so many ways & I hope you found this to be helpful!

What are your favorite ways to unwind at the end of the day?!

xx,
-jess

My 7 Tips For Falling Asleep

A couple years ago, I was experiencing a difficult time in my life and with that came many sleepless nights. I remember laying in bed most nights, exhausted, but also wide awake. I was emotionally drained and could not get myself together, it seemed. Some nights I would toss and turn and would get about 3 hours of sleep per night. I was exhausted, but still couldn’t figure out how to make it better. 

*I am not a trained professional, all of my tips are simply from personal experience and what worked for me.

I’ve always been someone that enjoyed falling asleep while watching TV. I knew that people said that it’s not a good idea to do this, but it never bothered before, so I didn’t see any problems with it. It worked for me until I went through the difficult time in my life when I was having a hard time sleeping. After struggling to sleep for a while, I decided that it was time to start researching & implementing some techniques to try out.

After doing some research online and getting some guidance from my counselor, I figured out several techniques that I could implement to help me fall asleep at night. Alas! I found a list of things to do that helps me sleep at night! So, I want to share them all with you. Nobody likes to toss and turn at night! 

This might seem excessive to some people, but I actually try to give myself a good hour before I want to “fall asleep”. Giving yourself time to wind down & get your mind and body ready to fall asleep is super helpful.

Here are a list of things that I try to pull from every night. I hope some of these tips help you too!


Turning off electronics an hour before bed (Phone, computer, TV)

Like a lot of people, I have always enjoyed laying in bed, watching TV until my eyes get sleepy and about to fall asleep. I also got into a habit of doing some social media scrolling at the same time as well. But, when I started having a hard time falling asleep, I was experiencing some extreme anxiety and those things started to not help me out at all. I know a lot of people mention turning off electronics, but watching TV & scrolling really did help me out in terms of helping me fall asleep (so I thought).

So, I started turning off my TV and stop scrolling an hour before I go to bed. I’m not perfect and don’t always follow this, but when I do, it definitely helps being able to refocus and start calming my mind down. However, I know that some people actually enjoy watching TV right before bed and find it to be incredibly relaxing. Whatever works for you! But, if you start noticing constant struggle to fall asleep, I would recommend at least giving this a try!

Melatonin

About an hour before I go to bed, I usually take 3-6g of melatonin. This is just a natural remedy to help you naturally fall asleep. I personally love melatonin because it helps me fall asleep, but it doesn’t make me feel all groggy the next morning. When I take a sleep aid, I can sometimes feel all groggy and half asleep if I didn’t get enough sleep for the sleep aid to wear off. Right now, I am enjoying the Nature Made Melatonin.

Essential Oil Diffuser 

I absolutely love my essential oil diffuser! An hour before bed, I also like to turn on my essential oil diffuser. There’s something so relaxing about diffusing lavender/eucalyptus/ tea tree oil to calm your mind. I have mine sitting right next to my bed on my night stand. I love climbing into bed with relaxing aroma already there, mmmm allll the calming feels right there!

The oil that I like to use is Pure Aroma because it comes in a package that contains allll of the oils that I like to use on a daily basis. I usually always have one package in my amazon cart because I know that I’m going to need a refill!

If you don’t have an essential oil diffuser yet, I would recommend getting one that comes with some oils to get you started, like this one. That way you can test out which oils you really like so you know which ones you would like to get a refill on.

Bubble bath/hot shower

One of my favorite things to do to wind down on a Sunday night is to take a relaxing bubble bath! I like to fill the tub with lavender bubble bath and bath salts. Light a couple candles, play relaxing music and soak for about 20 minutes or so. In my new apartment, I don’t have a bath tub (bummer), but I will sometimes take a hot shower before bed. Not exactly the same in my opinion, but it will have to do for now!

Reading

Reading is one of those activities that I really love, but I sometimes have a hard time getting myself to settle down with a good book. Instead of turning on TV to help me fall asleep, I started picking up a book and reading while in bed. Reading has been the perfect way for me to really calm my mind down and lets me naturally get sleepy. Sometimes I can only make it a couple pages before I have to turn off the lights. Recently, I’ve really enjoyed reading You Are A Badass How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero and Everything is Figureoutable by Marie Forleo. 

Journaling

We’ve all heard about the major benefits of journaling. Maybe you are rolling your eyes at this point because you’ve heard it so much. Some nights I find myself talking myself out of it, but I’ve been trying to be better about it. Just picking up a journal and a pen and writing about your day- things that went well and what didn’t go so well. It really, REALLY helps to get everything out of your head and onto paper. Even starting off with a couple sentences every night might help to make it a habit. You never know what you might discover! It definitely helps getting everything out so it doesn’t sit on your subconscious.

Meditation

Ahhh, meditation. I personally have a love/hate relationship with meditation because I’m still really bad at it. I’ve been trying to make this a daily habit for a couple years now and it’s one of those things that takes some (lots) time to master. But, when I do practice meditation, I notice how much more relaxed and calm my mind is. Even if it’s just listening to calming music, rather than a guided meditation. Just a couple of minutes can work wonders! I do recommend getting some guided meditation apps on your phone to try out nightly. Most of them have free options so you don’t have to commit to monthly payments if you don’t think that you’ll need that kind of investment. Some guided meditation apps that I like are Sanvello, Calm & Simple Habit.


There you have it! Those are my 7 tips for helping with sleepless nights. I don’t do allll of them every single night. But, they have all helped in my journey to sleeping better. Nightly, I try to at least take melatonin, set my essential oil diffuser, journal & read.

Give these tips a try and let me know if any of them helped!

xx