• High Vibes Media

The Key to a Better Day

Updated: Oct 27, 2019

Sometimes life is overwhelming and stressful. In the midst of chaos; I had to develop and lock down my NIGHTLY ROUTINE to maximize sleep in order to have a better tomorrow. According to the CDC, 1 in 3 adults do not get enough sleep. Sleep deficiency can lead to physical and mental health problems, injuries, loss of productivity, an even greater risk of death.

We have 24 hours in a day, and our mind and body require for us to sleep. It varies from person to person, most adults need between 7-9 hours of sleep per night to function at their best the next day. Sleeping less than seven hours per day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.

Focusing on a specific nightly routine is going to be beneficial for your body and mind. Building a consistent night routine has a major impact on your sleep. The time between getting ready for bed is all about YOU. This is what I like to call “ME TIME

So, if I have to wake up at 7 AM for my day. On average, I love the idea of getting 8 hours of sleep. That’s where I feel my brain and body are rejuvenated. My goal that evening is to go to bed by 11:00 PM (in bed with the lights OUT).

Depending on the day, I at least try to give myself 1 hour to decompress and get ready for bed. During that window of time, you need to call it quits with the television, text messaging, Instagram scrolling whatever your vice is; it’s time to throw in the towel for the night routine starting at 10 o’clock.

Studies have proven that watching TV before bed or falling asleep to the TV is a huge factor in not getting a good night’s sleep. However, if I want to watch a movie or a show that night I would start the movie at 8 o'clock, giving me enough time to transition by 10 o’clock for my night routine. Do you follow?

Now, ask yourself what are things that you need to get done before going to bed. You kinda need to treat yourself as a little kid. What basic activities should you be doing to take care of your body: brush your teeth, take a shower, remove your makeup and wash your face?

I always like to begin my night routine with the basics. It’s quick and something you just have to do. I use the remainder of my time on things that I believe are beneficial to my well-being, and I try not to stress about deadlines I need to accomplish. Whatever is happening outside of my “ME TIME” doesn’t have a place until tomorrow. ME TIME is where you need to unlock and wind down.



Think about it... Do you really want your dinner to be stuck between your teeth? You need to brush to protect your enamel from plaque, tooth decay, and gum disease. If you have poor oral hygiene not only will it affect your teeth and gums but it also increases other health risks in your body and even your skin to breakout. Most commonly, gum disease increases a person's risk of heart disease by about 20 percent.


Ladies & Gents get in the habit of washing your face at the end of the night. Coming from someone who struggles with adult acne...this step is SO FRICKEN IMPORTANT. (Check out our article about cleaners, here) Even if you don’t wear makeup you still need to wash off the dirt and bacteria plus moisturizing your skin at night will help prevent your skin from drying, flaking and building up bacteria that could cause acne. Don’t you want to look like a sexy 80-year-old?


After my basic hygiene self-care checklist is fulfilled. Whatever remaining time I have left is free time, so I’m either going to meditate for 10 minutes, read my book or clean up my space a little bit. Also, just before bed, I LOVE to dash a little bit of lavender essential oil on my pillow. It literally makes me feel so relaxed and ready to be drifted into slumber. You should definitely try it and see how it makes you feel. Aromatherapy has been around for centuries and its really effective holistic approach to managing sleep.

Definitely understand that implementing a routine at night is to only benefit you. So, adjust your needs and wants as you see fit. It’s not every night I am reading my book before bed; sometimes I just play with my dog for a little bit. Your life shouldn’t be lived like a robot. You are human and life can be inconsistent, so just execute the basics and give yourself time to take care of yourself. Sleep is a vital role in optimal health and overall well-being. What do you do to maximize your nightly routine?

Written By Felicia Harder @FeliciaHarder