Beyond Melatonin: 8 Surprising Nighttime Rituals (Tea, Yoga, & More!) for Better Sleep

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Do you have a nighttime routine for better sleep? Or are you one of those lucky people who don’t have to make an effort to fall asleep?

If the latter is the case for you, well, that’s pretty neat. But if you’re like me and struggle to catch some serious snooze every night, then keep reading.

In this post, we’re going to dive into eight nighttime routines to sleep better and wake up feeling actually refreshed. Because, believe it or not, your nights totally determine how your mornings begin.

Let’s dive in!

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8 Ideas for nighttime routine for better sleep

1. The Light Meal Rule: Eat a Light Soup

Never go to bed on an empty stomach, but don’t overload it either!

A light soup can be your dinner or the perfect comfort food if you’re still hungry after your main meal.

I specified light soup because thick, creamy soups are sometimes too heavy as nighttime food and can upset your stomach.

So get cozy on your couch and enjoy a warm bowl of light chicken soup.

My personal favorite is Nigerian chicken pepper soup because I prefer spicy any time.

But if soups are not your cup of tea, no worries, move to the next point!

2. Sip Your Way to Sleep: Drink a Nighttime Tea

The second essential tip to sleep better is to get yourself into “sleep mode” with a caffeine-free nighttime tea.

My favorite is Sleepytime tea.

This tea is a fantastic herbal mix of chamomile, Dandelion, green rooibos, lemongrass, and aloe vera, with a little hint of spearmint.

You can find Sleepytime tea at Walmart easily.

If that’s not your thing, caffeine-free green tea would also work.

Just try it with lime instead of lemon—green tea with lime tastes way better than with lemon, trust me.

3. Release the Tension: Do Some Nighttime Stretches

Another simple thing you can do for more restful nights is to implement a gentle, nighttime exercise like yoga.

If you are unsure where to begin, check out yoga with Adrienne on YouTube.

She has tons of yoga videos for every level.

I’m sure you would find a bedtime yoga routine that works for you.

Nights are usually quiet, and that’s the best time for deep stretches.

Plus, if you have kids, they’re most likely asleep now, so you’d have time to go deep into your yoga without noise or interruptions.

Watch out! You might fall asleep in the corpse pose. I do it a lot, LOL.

4. Self-Care Reset: Prioritize Your Nighttime Skincare Routine

Sometimes you may find it difficult to sleep at night, but you’d be surprised what a hot shower or bath can do.

Add a shower or bath to your bedtime routine, and make sure to moisturize your skin afterward.

Why?

When your skin is dry, it feels crackly and itchy, and when my skin is dry, it doesn’t work well with my nightwear, making it difficult to sleep.

If you are bathing at night, add some bath salts and essential oils to your bathwater to help you relax.

Also, consider exfoliating your skin at night, and you’d wake up to well-moisturized beautiful skin.

I particularly love night time skin exfoliation because of that awesome morning-after glow.

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5. Dress for Success: Wear Comfortable Nightwear

What you wear to bed significantly affects how well you sleep. Comfort is key!

In my opinion, the most comfortable way to sleep is sleeping commando.

But you can still go commando under your nightgown or pajamas if you can’t sleep fully commando.

The material your nightwear is made of also contributes to how peaceful or restless you sleep.

I personally prefer silk nighties like most people. You can give them a try if you haven’t already.

6. Power Down: Read a Book

Instead of spending time doom-scrolling on your phone before bedtime, read a book. Seriously, books always put me to sleep!

The blue light from your phone can suppress melatonin and keep you awake longer than you should.

So keep an interesting (but not too interesting) book on your nightstand for bedtime reading and let your eyes get heavy the natural way.

7. Create a Sleep Cave: Check Your Temperature

The ideal temperature for sleeping is usually cooler than what you might think—around 60-67 degrees Fahrenheit (15-19°C).

When your room is too warm, your body struggles to lower its core temperature, which is essential for initiating sleep.

Try turning down the thermostat, using a lighter blanket, or even sleeping with a fan on for better air circulation!

8. Use a Sound Machine: Drown Out Distractions

If every creak, car horn, or partner’s snore wakes you up, try a sound machine.

A consistent ambient sound (like white noise, rain, or a gentle fan) helps to mask sudden noises that could otherwise pull you out of sleep.

This is a game-changer for light sleepers and helps maintain a continuous sleep state.

Let’s Wrap Up

So that’s 8 simple, effective nighttime routines to sleep better. With these tips, you’ll have more restful nights and, best of all, beautiful mornings.

Can you share your absolute favorite bedtime routine with us? Please do so in the comments for everyone to benefit from.

Thanks for reading! Please share this post on [Pinterest] to help others who are struggling to get some decent sleep.

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