May 26, 2026 Dr. Edward Group, DC

Creating a Night Routine That Works

Sleep is meant to come naturally every night. Still, over 30% of adults in the U.S. aren’t getting enough sleep,^[1] and “better sleep” is a top wellness concern among Gen Z and Millennials.^[2] There are several reasons someone may not be able to sleep, and they range from simple lifestyle habits to complex health concerns. However, if you’re unable to pinpoint exactly why you’re having trouble falling asleep, staying asleep, or getting quality sleep, it’s worth taking a look at your night routine.

Why Can’t You Fall Asleep?

Your body is tuned to a circadian rhythm—a 24-hour sleep-wake cycle that regulates your energy levels, your hormone cycles, your mood, and your ability to focus. Light has the biggest influence on your circadian rhythm, but it also responds to temperature, food and drink, stress, physical activity, and other aspects of your environment.

Light. Artificial lighting—especially bright overhead lights—and electronic devices can confuse your biological clock into feeling like it’s earlier than it really is.
Food. Your body uses a significant amount of energy for digestion. Eating close to bedtime means your body is hard at work while you’re trying to fall asleep.
Alcohol. At night, your body produces melatonin to help you fall asleep, and it produces less corticosterone, which helps you wake up. Drinking alcohol can disrupt these production cycles, keeping you awake later into the night.
Stress. Most adults are familiar with sleepless nights due to stress. This is because your body produces more cortisol to keep you alert to potential threats. Your circadian rhythm normally drops cortisol levels at night, but stress keeps levels high.
Exercise. Working out close to bedtime can delay melatonin production, while exercising in the morning can support your natural circadian cycles.
Sound. Broadband noise—a wide range of frequencies that play continuously—is a commonly used sleep aid. Think sound machines, oscillating fans, and white or pink noise. However, certain broadband noises can prevent restorative REM sleep

Your nighttime routine should be designed to work with your circadian rhythm, but it should also work with your lifestyle. Balancing the two is key to a good night of rest.

How Does Poor Sleep Affect Your Mind & Body?

Chronic sleep loss is correlated with a higher risk of obesity, cardiovascular diseases, metabolic disorders, and mental health issues.^[3] But it can be difficult to conceptualize something that may or may not occur in the future, so let’s take a look at more immediate effects of sleep deprivation.

Here’s what can happen after just one night of poor sleep:

Mental & Emotional ^[4]

60% more reactive to negative stimuli
Increased stress, anxiety, and anger in subjectively low-stress situations
Decreased ability to respond well to emotional challenges
Dopamine dysregulation, leading to an increase in pleasure/reward-seeking behaviors and addiction susceptibility
Fewer outward (facial and vocal) expressions of emotion

Physical ^[5]

Hormone dysregulation
Headaches and abdominal pain
Irregular motor control abilities
Random mistakes when performing well-known tasks
Increased inflammation markers

These add up over time, which is why it’s critical to address sleep concerns as soon as possible. If you’ve been unable to determine exactly why you have trouble falling and staying asleep, your night routine is a good place to start.

How to Create a Night Routine That Works

A nighttime routine that “works” means two things: it fits into your life, and it actually helps you fall asleep. To create it, you have to identify what’s possible and what’s helpful. As you read through the next steps, remember you’re aiming for 7-8 hours of sleep.

1. Start by figuring out how much time you have to prepare for sleep.

Write down everything that must happen before you fall asleep. Showering, brushing your teeth, childcare responsibilities, preparing for tomorrow, etc. These are your non-negotiables. You might under/overestimate how much time these things actually take, so set a timer or watch the clock—don’t guess.

2. Determine how much time you lose along the way.

Pay attention to the things you do in between the non-negotiable tasks. Do you sit and scroll on your phone? Do you get distracted or woken up by text message notifications? Do you tend to spend extra time looking through clutter at night or during the day? You might not realize how much earlier you could start your night routine if you removed just one of these elements

3. Find out what helps you wind down at night.

Once you know how much time you have, you can start intentionally adding calming elements into your night routine. This may take some trial and error, which is okay. Ask your friends and family or check out online forums to get some ideas, but keep in mind that something. Here are a few that may help you get started:

Journal to clear racing thoughts
Yoga nidra (guided sleep meditation)
Crossword puzzle
Skincare
Supplements
Lights that dim/turn off on a timer
Tidying up the house
Reading
Set your phone to automatically activate “Do Not Disturb” mode at a certain time (you can set it to still allow notifications or phone calls from certain people, like your spouse or children, if that would give you peace of mind)

You don't need a perfect routine. You need one that fits into your actual life and creates the conditions for your circadian rhythm to do its job. Don’t get discouraged if nothing works right away. It can take some time to figure out what works for you and settle into a new routine. Be kind to yourself along the way.

Let Sleep Come Naturally

Getting 7-8 hours of sleep isn't a test of willpower. It's a matter of design. When your habits, environment, and your wind-down practices are working together, you won’t have to chase sleep every night or wake up feeling exhausted. Your mind and body will intuitively know when it’s time to sleep and when it’s time to wake up—just as nature intended.

References (5)

CDC. (2024, May 22). FastStats: Sleep in Adults. CDC. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html
Pione, A., Medalsy, J., Weaver, K., Callaghan, S., & Rickert, S. (2025, May 29). The $2 trillion global wellness market gets a millennial and Gen Z glow-up. McKinsey & Company. https://www.mckinsey.com/industries/consumer-packaged-goods/our-insights/future-of-wellness-trends
Shah, A. S., Pant, M. R., Tulasiram Bommasamudram, Nayak, K. R., Spencer, Gallagher, C., K. Vaishali, Edwards, B. J., Tod, D., Davis, F., & Pullinger, S. A. (2025). Effects of Sleep Deprivation on Physical and Mental Health Outcomes: An Umbrella Review. American Journal of Lifestyle Medicine. https://doi.org/10.1177/15598276251346752
Goldstein, A. N., & Walker, M. P. (2014). The Role of Sleep in Emotional Brain Function. Annual Review of Clinical Psychology, 10(1), 679–708. https://doi.org/10.1146/annurev-clinpsy-032813-153716
Medic, G., Wille, M., & Hemels, M. (2017). Short- and long-term Health Consequences of Sleep Disruption. Nature and Science of Sleep, 9(9), 151–161. https://doi.org/10.2147/nss.s134864

Posted in: Health > Whole Body Wellness > Sleep,

Dr. Edward Group, DC

FOUNDER | HEALER | ADVOCATE

Dr. Group, DC is a healer and alternative health advocate, and an industry leader and innovator in the field of natural health who is dedicated to helping others. He is a registered doctor of chiropractic (DC), a naturopathic practitioner (NP), and proud alum of Harvard Business School and MIT Sloan School of Management. Dr. Group, DC is the founder of Global Healing – a mission and vision he has shared through best-selling books and frequent media appearances. He aims to spread his message of positivity, hope, and wellness throughout the world.