At the end of an exhausting day, many people are ready to collapse in bed and rest. However, what you do before your head hits the pillow can have a major impact on your quality of sleep, your mental and physical health, and how you feel the next morning. These are five practices to incorporate into your nightly routine to ensure you feel incredible before, during, and after sleeping.

Hit Your Pillow Early

It’s clear to anyone who’s pulled an all-nighter that a lack of sleep is damaging to the psyche and body. Missing out on essential hours of shut-eye can result in mental and physical health issues, including depression, anxiety, heart disease, and more. In order to keep yourself mentally and physically healthy, it’s important to go to bed early enough to get around eight hours of sleep.

Eat Well Before Bed (Or Not At All)

Though a midnight snack may feel tempting, it’s best to avoid consuming food late at night. Laying down directly after eating disturbs your digestive gravity and can cause food to move back to your esophagus, causing heartburn, coughing, and more. It can also disturb your metabolism and blood sugar. However, foods such as kiwi can help regulate your blood sugar if consumed before sleeping. Making an informed choice is essential to avoiding unsettling physical consequences.

Journal Your Day

While keeping a diary is often advertised for teens, anyone can benefit from sticking to a daily journal. Writing out the events of the day can help release any tension and stress before sleeping. In addition, reflecting on high points in your day can be uplifting and reframe your thoughts in a positive manner. All in all, taking the time to write about your day before catching some Zs can relieve stress and put you in a better frame of mind before resting.

Ditch Your Phone

Have you ever laid in bed scrolling on your phone, tablet, or laptop while trying to get to sleep? In reality, this distracts you from getting shut-eye and disturbs your sleep cycle. The blue light that your electronics emit throws off your REM cycle, causing insomnia and lower quality rest as a result. Removing your device from your room before resting will help you drift off faster and have higher quality sleep.


Meditation was designed to help clear the mind and relax the body, making it a perfect practice to add to an end-of-the-day routine. Those who meditate before bed are likely to experience lower levels of anxiety, higher mental satisfaction, and more restful sleep. If meditation isn’t your thing, even simply pausing to take some deep breaths before crawling into bed can make all the difference when it comes to your mentality the next morning.