Drift Off to Dreamland: Top 5 Tips for a Healthy Nighttime Routine

by Cascade Ice on August 19, 2025

In our busy lives, winding down before bed can often feel like an afterthought. We might scroll through our phones until our eyelids feel heavy or try to squeeze in just one more task before finally collapsing into bed. But a consistent and healthy nighttime routine can be a game-changer for your sleep quality, and in turn, your overall well-being.

Creating a relaxing pre-sleep ritual signals to your body and mind that it’s time to slow down and prepare for rest. It can help reduce stress, improve sleep latency (the time it takes you to fall asleep), and lead to more restful nights. So, let’s dive into the top 5 things you can incorporate into your nighttime routine for a healthier and more rejuvenating sleep:

Power Down Your Devices

This is a big one, but crucial. The blue light emitted from our phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Try to put away your screens at least an hour before bed. Instead of scrolling, pick up a book, listen to calming music, or engage in a relaxing hobby.

Create a Relaxing Ambiance

Set the stage for sleep by making your bedroom a tranquil haven. Dim the lights, ensure the room is a comfortable temperature (typically cooler is better for sleep), and consider using blackout curtains to block out any external light. You can also incorporate calming scents like lavender with a diffuser or a pillow spray.

Wind Down with a Relaxing Activity 

Instead of jumping straight from your day’s activities into bed, dedicate some time to unwind. This could involve taking a warm bath or shower, practicing gentle stretching or yoga, meditating, or journaling. Find an activity that helps you feel calm and peaceful.

Hydrate Thoughtfully

While it’s important to stay hydrated throughout the day, be mindful of your fluid intake in the hours leading up to bedtime. Drinking too much right before sleep can lead to disruptive nighttime trips to the bathroom. However, ensuring you are adequately hydrated throughout the day and perhaps sipping a small glass of water, herbal tea, or even a flavored, sugar-free sparkling water like Cascade Ice  an hour or two before bed can actually help regulate bodily functions and promote comfort. Avoid drinks with excess sugar or excessive amounts of any liquid close to bedtime.

Stick to a Consistent Schedule

Our bodies thrive on routine. Try to go to bed and wake up around the same time every day, even on weekends. This helps regulate your body’s natural sleep-wake cycle, also known as your circadian rhythm. Consistency can significantly improve the quality and consistency of your sleep over time.

Incorporating these five tips into your nightly routine can make a significant difference in your sleep quality and overall well-being. Experiment with different activities and find what works best for you. Sweet dreams!

What does your nighttime routine look like each night? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook and Instagram.