The Perfect Night Routine for Your Best Sleep

perfect night routine

Getting a good night’s sleep is just as, if not more, important than getting enough vitamins, nutrients, and calories from your food each day. However, at least 30 percent of individuals don’t get a good night’s sleep.  

One of the best natural ways to promote a good night of sleep is to set up a relaxing night routine that’ll allow you to fall asleep more quickly and sleep more soundly. The most important parts of a nightly routine for promoting your best sleep are highlighted below.

young woman waking upChoose a Bedtime and Wake-Up Time and Stick to Them

It’s important to respect your circadian rhythm, your body’s internal clock which regulates sleepiness and wakefulness every 24 hours. In order to keep your circadian rhythm in check, it’s important to go to bed and wake up around similar times each day.

For example, if you choose 6:00 a.m. as your wake-up time and 10:00 p.m. as your bedtime, you’ll want to stick to these times every day. By staying consistent with your chosen times, you can develop a more restful sleep schedule.

Stop Eating or Drinking Stimulants Four to Six Hours Before Bed

When bedtime is close, be mindful of what you eat. Stimulants should be off-limits before bedtime as they can prevent restful sleep. Examples of stimulants include caffeine and nicotine. These are substances that keep you awake and take a significant amount of time to wear off. Therefore, it’s best to avoid consuming stimulants for four to six hours before bed.

reading a bookDevelop an Evening Ritual

So, now you’ve set your bedtime, and you’re not consuming stimulants for at least four to six hours before bed. Now it’s time to develop an evening ritual to help you ease into sleep, ensuring that the overall routine calms you and winds you down.

For example, spending time on your phone or your computer before bed may prevent you from falling asleep right away. According to the National Sleep Foundation, ninety percent of Americans use a technological device before bed. However, these devices can stimulate you both physiologically and psychologically, resulting in worse sleep quality.1

Instead, include activities like taking a warm bath, reading a print book, or listening to calming music in your nightly routine for technology-free relaxation.2

Clear Your Head

Pretty much everyone has worries, and all individuals deal with these during the day. However, when you take these worries to bed with you, it can be difficult to clear your head and focus on sleep. Because of this, it’s important to do what you can to clear your head of stress before bed.

Try doing this during a relaxing evening ritual, such as a warm bath, yoga, or meditation. You’ll wake up refreshed and ready to take on the day.3

essential oil diffuser on tableUnwind with Essential Oils

Your perfect night routine can be solidified with natural solutions like essential oils. As reported by the University of Minnesota, a few deep breaths of essential oils right before bed can contribute to more restful sleep.4

Try a few deep breaths of lavender, roman chamomile, ylang-ylang, or sandalwood essential oils, for example. All of these essential oils induce calmness and relaxation which helps promote sleep. You can use these essential oils topically after diluting them with a carrier oil or aromatically in Sleepy MONQ or Sleepy in a bottle.


In today’s fast-paced society, individuals often underestimate the importance of getting a good night’s sleep. However, enough restful sleep is just as important for fueling the body as healthy food and regular exercise. If you struggle to fall asleep, stay asleep, or simply don’t get enough sleep, try following the night routine described above and take the step towards getting your best sleep.

Photo credits: Stock-Asso/shutterstock.com, arisara/shutterstock.com, AfricaStudio/shutterstock.com, ALotOfPeople/shutterstock.com

Krista Burton

By Krista Burton

Krista is an aromatherapy enthusiast who enjoys writing and researching about all the new aromatherapy trends. When she’s not busy writing and researching you can find her dreaming about being on the beach.

Favorite MONQ blend: Ocean

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The above information relates to studies of specific individual essential oil ingredients, some of which are used in the essential oil blends for various MONQ diffusers. Please note, however, that while individual ingredients may have been shown to exhibit certain independent effects when used alone, the specific blends of ingredients contained in MONQ diffusers have not been tested. No specific claims are being made that use of any MONQ diffusers will lead to any of the effects discussed above.  Additionally, please note that MONQ diffusers have not been reviewed or approved by the U.S. Food and Drug Administration. MONQ diffusers are not intended to be used in the diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition. If you have a health condition or concern, please consult a physician or your alternative health care provider prior to using MONQ diffusers. MONQ blends should not be inhaled into the lungs.

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