AD | Lack of sleep is allllll us folk in the UK have been talking about lately, thanks to last weeks horrendous heatwave. The country saw highs of 39 degrees or something stupid. And of course, I live right in what’s usually the hottest part of the UK. So it’s safe to say, my night time routine has gone right out the window for a while.

night time routine

Photo by Minh Pham on Unsplash

And you know what? I can feel it. During last weeks heatwave, I felt completely out of whack. Waking up 17 times a night to pee from all the water you’ve been drinking. Then not being able to concentrate for longer than 12 minutes the following day.

By Friday, I was already 3 days behind on work and although the temperature was back down to normal (I even put a HOODIE on at one point), I seriously struggled to get stuff done due to the lack of sleep, the broken sleep and the lack of routine of the past few days.

Earlier this year, I wrote about a new night time routine I’d adopted for myself. Of course this routine has been broken and I don’t follow it religiously every single night but when I do, I still notice a difference. So, there’s something to be said for a good ol’ night time routine.

If I feel frazzled the night before, I’ll wake up feeling frazzled.

So here are some things to consider adopting into your night time routine to ensure a better sleep, better well-being and to set you up for a positive start the following day:

Relaxing and winding down for the day

This is probably the most important point here. Nobody NEEDS to be go-go-go for 24 hours a day. You have enough energy for one day at a time. Remember that! And I’ve also noticed a bit of a trend in the blogging world of people, almost bragging that they were up working until 4am. STOP.

It’s not healthy. Or necessary. And it definitely doesn’t make you look cooler than the rest of us. I’ve learnt that it’s so important to get out of work mode and try and incorporate completely un-work related tasks and activities to your night time routine. Currently it’s watching an episode of CSI with my boyfriend.

Can you believe I’ve made it to 26 without seeing CSI?

Consider your lighting

Your actual environment can play a huge part in your night time routine and how effectively you can switch off and wind down for the night. Take last week and the temperature for example. How many of us got more than 4 hours of sleep over the course of 3 days of 30+ degrees (where our bedrooms were probably more like 35)?

Of course in the UK, things like that can’t be helped when the temperature is THAT high (no, America, we don’t have air con in our houses and yes, our houses are literally designed to keep heat in) but other elements can. Such as the lighting in your space.

Heals have a great range of lighting options to suit different rooms and styles. Try opting for softer lighting, rather than harsh, white light bulbs and if you’re able to install a dimmer switch then that’s an amazing option for in the evening when you don’t really want a huge light beating down on you.

And for all the interiors fans among you, a stylish pendant light can really transform a room and make it cosier, more chic and stylish or more “you”, depending on your taste. And that’s another important factor of your night time routine, is being happy with the room you’re in.

Limit your screen time

Speaking of harsh lighting… screens. I will admit that I CAN sleep after staring at screens like my phone, TV and laptop. It doesn’t make that much of an impact on me getting to sleep. But when I limit my screen time in the evening, I definitely find I stay asleep for longer before I wake up and generally get a better sleep overall.

So I won’t condemn you for checking Twitter before you go to bed. But so long as you limit it and put your phone down when enough is enough. You don’t need to be on Twitter all night. Honestly. None of us are that interesting.

Appreciation and gratitude

For your mental state of mind, it’s important to 1) not go to bed angry. And 2) go to bed with a grateful heart. It takes 30 seconds to say or think about what you’re grateful for that day. And do that every night and you’ll have adopted a really positive element of your night time routine.

There’s always something to be grateful of. Even when it doesn’t feel like it. A nice meal, a thoughtful blog comment, a walk with your dog, a yummy Yoga practice. However big or small, appreciation and gratitude go a long way.

Write tomorrow’s to-do list

I always write up my to-do list for the following day the evening before. Not usually right before I go to bed because I know I’ll be up for a while thinking of ideas and things but a couple of hours before bed. To me, writing up my following day to-do list really signifies the end of the current work day. And allows me to relax even more!

How do you ensure you have a solid night time routine? What elements do you include to make sure you wake up feeling refreshed and in a positive mindset for the day ahead?

* This is a sponsored post


  1. I like this post! I know one of the biggest obstacles for me between me and sleep is my device or I will start cleaning and lose track of time. One wise man once said: “Better is a handful of rest than two handfuls of hard work and chasing after the wind.” What do you think this means?

  2. I’ve got an atrocious sleeping pattern at the moment, it’s really out of control. I have been trying to spend more time winding down by listening to soothing sounds on Youtube (haha) but it’s not going that well. I’m so glad the heat has dissipated though, I nearly died that week!
    Beth x Adventure & Anxiety

  3. My sleeping pattern is soooo rubbish at the moment – I definitely have a bad habit of getting myself settled and then picking up my phone again to scroll for no reason! Completely agree that making a list for the next day helps you feel relaxed and prepared!

    Jess x x x

    1. Setting screen limits really helps with that! Or maybe put something else next to your phone so when you’re tempted to pick it up, it’ll remind you to pick that item up instead 🙂

  4. Lighting is so important and I think it’s crazy more people aren’t talking about it! They wreak havoc with our sleeping routines, as do screens (though I’m totally guilty of not switching off, but at least my migraine filter helps somewhat). I ended up solving the issue of not being able to sleep last week by sleeping outside in a children’s play tent, haha

  5. Sleeping while feeling hot is the WORST. I can only have a good night’s sleep in a cold and pitch black room!

  6. I always write my to do list for the next day in the evening in bed.. it gives my brain time to focus on what’s next and also know that I’ve got time to get it done! I also use a lavendar spray from Feather & Down that sets me off every time!

  7. My morning routine is pretty down pat and I am disciplned about it, but I need a nighttime one. Too much dicking about until too late on social media is my problem.

  8. I’m glad you said you can sleep after screens. As someone who basically never sleeps I’ve received literally every suggestion going on how to help it and nothing has ever worked, including cutting out screens. I love the point about appreciation and gratitude. It definitely makes things worse if you’re trying to sleep when angry or grumpy about something x


  9. I find exercising before bed for twenty minutes or so helps me sleep better.

    Knowing I have accomplished something during the day is also a wonderful way to make me smile while I sleep. It makes it easier to rest when you do not feel like you need to get up and do more!

    Also, surprisingly, making a to-do list for the next day is a great way to nod off knowing tomorrow is in good hands.

  10. Great tips! I find that I need to take some time away from everything (screens, etc) with a nice herbal tea – that’s what really helps me relax

  11. I had the worst week of sleep last week when we had the heatwave, my flat just stays overly hot through the night that I woke up so many times it felt like I didn’t sleep at all. These tips sound really great, I definitely need to spend less time on my phone before bed to truly wind down! X

  12. I agree with your tips👏🏾💯 It’s so important to not go to bed angry, you’ll never get a good night’s sleep holding onto a bad day. Sleep is meant to relieve stress and it’s much easier to let go of anger first. Personally, I try to limit time on my phone at lest an hour before bed. I like to shower or bathe at night to wash off the day. The lights are kinda dim in my room but nothing like a dimmer, I really wanna try that out one day😍

    Natonya |

  13. Some great tips here and I liked that you included the ‘appreciation and gratitude’ point too – I always make it a point not to go to bed angry if I’ve had an argument or tension during the day, I always try and resolve it by nighttime. I also think lighting can play a huge part! harsh lighting is the worst! Thanks for sharing as always Jenny x

  14. Those are all fabulous tips, I always take time to wind down before going to bed. Otherwise I just lie awake and then stress that I can’t fall asleep.

    Also no … I can’t believe you haven’t managed to watch a single episode of CSI until now …

  15. To-do list wise, I used to do that at work. Use the last 15 minutes to have a think on what i need to do the next day, which always makes me leave the officer calmer and more relax. I do switch off devices an hour before bed at least, and my sleep has improved so much!

  16. I’m pretty consistant about reviewing my to-do list and winding down. My hubby is one that likes to fall asleep to the tv and I’m not. Most times I wait for him to fall asleep and turn off the tv. I really would like to cut screen time at night though.

  17. Hi Jenny, I can really relate here- last week’s heatwave was horrendous! Especially during the night, which happens to be my creative time. Needless to say I couldn’t get much done. I love your tip about gratitude and writing the to-do list. I keep a to-do list in my head but there is nothing better than getting it down on paper!

  18. This is a great post! Summers in Manitoba Canada can be intensely hot , often reaching 40C. I struggle to stay asleep as well. And I’ve noticed too about the bloggers being up til 4am. Sometimes I feel like maybe I’m not working hard enough because I am not staying up until then. I really liked your tips and will be using them. Thank you 💜

  19. Sleep is so important. Particularly for someone like me who has depression and anxiety, getting enough sleep to feel energised is necessary. A few months ago I purchased a dimmable light that you control with your phone via wifi. I love it!

  20. Great tips. I love the idea of putting a to do list together for the next day. I normally put one together as the stuff pops into my head what I have to do, but I will give your method a go. It makes sense to have one ready for the next day so you can work on your tasks more efficiently.

  21. Such good advice! Since having my baby, I’ve been so focused on making sure that he has a solid night time routine that I’ve just abandoned my own. Be trying a few of these x

  22. I find that if something negative is bothering me then spending 5mins writing it down, all the thoughts and feelings around that negative thing can help empty my mind and help me to sleep better! That and massaging my feet with lavender oil! Xxx

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