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cynefin Offline
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What is your nighttime routine? - July 7th 2017, 01:29 PM

I wasn't sure where to put this thread so I put it here.

I have a morning routine put together. That's the easiest for me. It has all the same basic tasks, but I have more "get up and go" in me if I need to be somewhere. If I don't need to be anywhere I typically take a bit longer to do those tasks.

I would really like to make a nighttime routine but I'm struggling with it. About a year ago I fought with my sleep schedule enough so I could get to bed around the same time and wake up a lot earlier.

Now I just need the nighttime routine. I want to have it ready for school, and I was hoping it would help some post traumatic stress related anxiety. It'll include basic things like washing my face, brushing my teeth, and feeding the fish. I also need it to include listening to tapes for therapy (I'm supposed to listen as I fall asleep).

I want to do this and I've had it in my head for a while, but as the day goes on I get tired and by nighttime I'm too tired and I lose the motivation to have that schedule.

What are your tips on making and keeping a nighttime routine, and what does your nighttime routine consist of?


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Re: What is your nighttime routine? - July 7th 2017, 05:58 PM

I think its a good idea to try and implement a nighttime routine. It can help a lot!

For a start you should list all the things you need to do before going to bed so you don't forget anything. Then you should check which of these things you can do earlier so you can make the list as short as possible.
Then order them according to place. Like but everything you do in you bedroom last. The things in the bathroom before that and everything else before the bathroom.
The rest you can order according to your liking.
The probably most important thing to is to stick to it for a few days (unless you realice it doesnt work for you then change it until it works). It takes a few days to get used to it but once you do it comes prettyy natural and does wonders for being able to fall asleep

For me, i first brush my teeth then wash my face. Then I go to the toilett. Afterwards I comb my hair and then I go to my room and get changed. Once I'm changed I sit down and set my clock for the next day, apply lotion to my skin and then go to sleep after checking again that I set my clock on the right time.
I always do things the same way and it kind of throws me of a bit if I cant for some reason^^


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Re: What is your nighttime routine? - July 7th 2017, 09:13 PM

I don't really have a routine because of insomnia but my dad does and he's had it for years.

Here is his:

He comes home at about 4:45 (he works till six on Thursday): He catches up on the calls he missed while he was working.
5:30-6:30: His partner and him figure out dinner. A lot of the time his partner cooks and other times they get something at a restaurant.
6:30-9:00: They watch tv. This is how my dad chooses to wind down for the evening a relax. However, you could do any of the activities/coping skills that help you wind down.
9:00-10:00: He takes his medication exactly at 9. It is supposed to make him drowsy but it usually takes an hour to kick in. He will continue watching tv and then he'll do things like brush his teeth.

I think the key with my dad's schedule is he has such a long time to unwind by watching tv. I think the key to a good night time routine is being about to unwind from a long stressful day. What might help you is figuring out what night time activities help you unwind and then incorporate them into your routine.

My dad also strays from his weekly routine on Thursdays and Saturdays. He will stay up till 11 on Thursdays and him and his partner will listen to music and things like that. On Saturdays, sometimes, they will drink a little and go out to hang with friends and they will sometimes stay out till 1am-2am. This doesn't seem to screw up my dad's weekly routine but I think that's partly because he's expecting the change.

My dad is a lot like me and has to kind of know changes are coming and incorporate them into his routine or it puts him off.


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Re: What is your nighttime routine? - July 9th 2017, 02:38 AM

I have some parts of my routine that change day to day, such as taking a shower. Sometimes I take a shower at night, sometimes in the morning. I do have things I do every night though.

I'm usually in pajamas long before bed. I make sure I fill the measuring cup I use for cat food for the next day, I change the water bowl, bribe my cat off my bed so I can pull the blankets down, go to the bathroom, brush my teeth/floss, measure out my meds, fill my water bottle, take my meds, and set my alarm for my second dose of meds.

This is probably the most consistent I've ever been with a night routine. I also go to bed at roughly the same time every night. I'd suggest finding something you HAVE to do and tying other habits you want to get into with it. My meds have pretty strict requirements, and I absolutely cannot go without them so I started preparing it in the bathroom and always last for bathroom stuff and it's made me 1000% better at flossing daily. I also recommend being strict with yourself, even once you've established a habit it's pretty easy to get out of if you let yourself be lazy some nights.



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Re: What is your nighttime routine? - July 9th 2017, 01:53 PM

Thanks for the replies.

I wrote a list of things I'd want to do at night and then looked through to see what I have to do. Other than feeding the fish, there isn't anything that absolutely has to be done but while I'm in the bathroom I'll try to add other things to my routine.

I hadn't thought of time to wind down. Usually during the week and during the summer we eat dinner later, and I walk at night after dark for a while. I know that doesn't sound like something to wind down but it actually does make me tired, as does swimming a lot this time of year. I try to do things throughout the day to tire myself enough.

As for winding down though I think watching TV with my mom or brother would be a good idea for me.

Once I make a routine I usually find comfort in it but it seems like it's easier to stray from it at night. I'll just have to jump in and give it a shot.


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The mountains are calling and I must go.
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Nature does not rush, yet everything is accomplished
-Lao Tzu
Memories made in the mountains stay in our hearts forever
Move the body, quiet the mind
   
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