Night Routine Flashcards
What comes next in the routine after post-dinner cleanup?
Wind-down (60–90 min pre-bed)
This step helps signal to your body that it’s time to prepare for sleep.
Why is it important to dim lights during wind-down?
It helps signal to the body that it is time to prepare for sleep by reducing stimulation
Bright lights can interfere with melatonin production.
What comes next in the routine after wind-down?
Oral hygiene: brush teeth, floss
Maintaining oral hygiene is essential for dental health.
When should you take a warm shower or bath?
Before skincare, as part of the night routine
The warm water can help relax the muscles and prepare for sleep.
What comes next in the routine after a warm shower or bath?
Skincare: Cleanser → (Retinol 2–3x/week) → Moisturizer
This routine helps maintain skin health and repair during sleep.
When should you apply beard oil?
After skincare routine
Applying beard oil helps keep facial hair moisturized and healthy.
What comes next in the routine after applying beard oil?
Mental offload: to-do list, optional journaling
This step helps clear the mind and reduce anxiety before sleep.
Why is it important to do a mental offload before bed?
It reduces anxiety and helps organize thoughts
This can improve sleep quality by minimizing overthinking.
What comes next in the routine after mental offload?
Relaxation technique: breathing, stretch, or music
Engaging in relaxation techniques can promote a sense of calm.
Why should you include a relaxation technique in your night routine?
It helps lower stress levels and prepares the body for sleep
Techniques like stretching or breathing can enhance relaxation.
What comes next in the routine after relaxation techniques?
Reading (10–30 min)
Reading can help distract the mind and prepare it for sleep.
Why is reading beneficial before bed?
It can help calm the mind and prepare for sleep
Choosing non-stimulating material is key.
What comes last in the night routine?
Lights out: cool, dark, quiet environment
This setting is optimal for sleep quality.
When should you turn off lights in your night routine?
At the end of the reading session, before sleep
A dark environment supports melatonin production.
Why should you avoid screens during wind-down?
Screens emit blue light which can disrupt melatonin production
This can lead to difficulties falling asleep.
What should you do during the wind-down phase?
Dim lights and avoid screens
This prepares your body for a restful sleep.
