The Self-Care Night Routine That Will Eliminate Bed Rotting For Good

Some days, you just don’t feel like getting out of bed. Staying up too late and a lack of a self-care night routine will do this to you.

Everyone’s experienced those days when you call off work or skip class just to remain hidden underneath the sheets with a phone or good book.

There’s nothing wrong with sleeping in, but bed rotting can be both unhealthy and healthy at the same time.

Let me explain…

Bed rotting is a fairly new trend on social media that describes staying in bed for countless hours, performing passive activities like watching television, reading, or doom scrolling on a smartphone.

I know you’re probably thinking, well, that doesn’t sound bad at all. I agree, many times we don’t rest enough, but wrapping yourself into a cocoon for over 12-hours won’t always provide you with optimal results.

Our bodies need movement. Laying in bed for too long can lead to weakened muscles, pressure sores, joint stiffness, blood circulation problems, headaches, and mood changes.

How enticing does bed rotting sound now?

Never getting out of bed comes with more drawbacks than advantages. Our bodies need the perfect balance of rest and regular movement.

In this blog, I’ll be sharing the best self-care night routine that will eliminate bed rotting for good. Get ready to kiss those jam-packed late nights goodbye, and welcome a healthy circadian rhythm into your life.

Before we get into the self care night essentials, you’ll need to feel refreshed in the A.M.; let’s identify where you’re going wrong.

If your bedtime is past ten o’clock at night and you have to get up early in the morning, there’s your first error. You have time to set and follow an evening schedule regularly.

You should not be wide awake when the sun rises, then wondering why you can’t focus or feel drained by noon. Your mind and body need the proper amount of rest.

You can eat a healthy breakfast, exercise, and throw cold water on your face, but that won’t fully restore your energy or provide the hard reset you need, like sleep.

As easy as it sounds, developing better sleeping patterns isn’t that easy when you’re trying to make the most of your day.

Our 24-hours goes by so fast, we want to do it all. Exercise. Work. Happy hour. Prep dinner. Family time. Clean up. Work on your hobby. Watch television…The list goes on and on.

I’m sure you can relate when I say, ‘there’s never enough time in a day’. What’s worse is when your body shuts down and you can’t get out of bed the next morning and the bed rotting starts.

Luckily, there’s a quick fix for everything.

If you ever find yourself stuck in bed and not awaking until the late afternoon, follow these quick and easy steps:

Sit up in your bed, lying laterally signals to your brain that it’s time to rest in the middle of the day
Drink water (room temperature is best)
Remove all gadgets around you and turn off the television
Place your feet flat on the floor and do a light body stretch
Get some Vitamin D by opening your curtains or blinds. The sun will instantly wake you up.
Make up your bed and tidy up (if you work from home, finish out the rest of your day at your desk instead of the bed)
Listen to an audiobook, soft music, or podcast
Get in the shower and put on comfortable clothing
Eat a low calorie brunch (yes, breakfast or lunch). This can be a smoothie, avocado toast, omelet, sandwich wrap, or salad bowl with fruit.
Your body needs energy. Avoid sweets and fast food.
Take a quick 10-15-minute walk before the sun goes down. Get some fresh air and exercise at the same time.
Finish up any work you neglected while rotting half the day away.
Sit at the kitchen table, living room couch, or take a trip to a local cafe (anywhere but your bedroom)
Put on background noise as long as it doesn’t distract you from completing your tasks
Prep dinner and eat. Spend some time talking to a friend, family member, or playing with a pet
Dedicate at least 30-minutes to a self-care routine (skin care treatments, hot showers, body massages, bath sulks, etc)
Reward yourself with some screen-time and a pleasant treat (wine and chocolate always works)
Turn off all devices and opt for a book before bed

Look how easy it was to turn your lazy day around! Follow these self-care night routine steps as a hack anytime you rot half your day away.

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What should I include in my self-care night routine?

Your self-care night routine begins with your lifestyle.

Some people work late in the evening. Moms have to put their kiddos to bed before their self-care night routine begins. While some people like to do their self-care night routine a bit earlier than usual.

No matter what your advantages or limitations are, there are 3 essential steps you should include in your self-care night routine.

Skin Care

My skin care journey didn’t begin until my late 20s after I stumbled across the estie-bestie trend on social media and never looked back. It’s tempting to get wrapped up in all the different products to use when you’re introduced to the world of skincare, but my advice is to determine your skin type and then go from there.

With combination skin, I quickly learned that I needed to keep my night time skincare regimen to a minimum. One of my worst mistakes was over-exfoliating with scrubs and liquids when I didn’t need to.

My skincare routine is 5 steps. Yes – that’s it!

I double-cleanse, exfoliate, add toner and serums, then moisturize. Kiss those unwanted wrinkles, fine lines, and under eye bags goodbye!

The best self-care night routine checklist will always include skin care. It’s the largest organ of the human body, take care of it.

Limit Screen Time

One of the many bad habits people can relate to is hopping in bed and watching T.V. all night.

Set 1-2 hours for television or computer time in the evening and leave it at that.

It’s important to place devices in a drawer or in another room, so you’re not tempted to hop back on your laptop or grab your phone first thing in the morning.

Placing a sleep timer on your phone that blacks out certain apps you may have an addiction to is helpful as well.

Your brain needs time to rest. There are more relaxing activities to do before bed, such as Sudoku or crossword puzzles, journaling, reading, knitting, listening to soothing sounds, or prayer.

Don’t end the night off with blue lights and overstimulation. End it on a pleasant note with a peaceful activity that you enjoy.

Daily Planning

If you’re a weekly or monthly planner, I’m sure you’re recalibrating your daily plans as needed.

Time needs to be set aside for this. It’s an essential step in the self-care night routine. A great time to do this is right before dinner or after work, when your incomplete tasks are still fresh in your mind.

Think about what you need to do at work, at home, any errands, or support you need to provide to others.

This shouldn’t take a lot of time. I recommend spending 15-30 minutes maximum to plan your next day. Daily planning helps with staying organized, meeting monthly goals, and eliminating stress.

What’s a good self-care night routine?

The start time of an evening routine is typically five or six o’clock for working professionals and stay at home moms.

Adjust accordingly if you have evening classes, work out at the gym, or have other obligations at night.

5:00pm – commute home from work, daily plan, and check chores off your to-do list

6:00pm – meal prep and eat dinner

7:00pm – family time (call a friend, spend time with children, date night, etc), put the children to bed

8:00pm – watch a movie, catch up on a favorite TV show, or reserve this time for a social media hour

9:00pm – get ready for bed in a spa setting. Light lavender and eucalyptus candles, turn down the lights, run bath water for the steam or take a long hot shower, complete a skincare routine

10:00pm – get in bed and turn off devices. Use this time for yourself or take time with your significant other. Do a relaxing activity from the comfort of your bed. It’s the perfect time to end your self-care night routine, signaling the brain to whine down.

11:00pm – If you’re an early riser, you should be asleep by this time. An adequate amount of sleep for the human body to heal and rejuvenate is 6-8 hours.

Of course, you’ll need to modify your self-care night routine with things that work best for you and your schedule, but you get the gist. Keep your night routine simple with a self care night checklist.

There are different levels to self-care and it’s something you should incorporate into your schedule every night if you can. Once or twice a month, try creating your own that girl night routine for ultimate self-care and relaxation.

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What is a that girl night routine?

A ‘that girl’ night routine is a self-care regimen that involves skincare, journaling, reading, or engaging in mindful practices. It’s all about putting your personal well-being first and creating a positive evening routine you can look forward to.

Use the self care night checklist below to create a ‘that girl’ night routine that’s perfect for you.

Eat dinner, prep tomorrow’s lunch
Take a bath or shower
Engage in a self-love activity or practice affirmations in the mirror
Skincare (click here for some self-care night products)
Hair care
Pick out a pajama set
Body care
Tidy up your bathroom counter, workspace, and bedroom
Pick out clothes for the following day
30 minute screen time
Reward yourself with a sweet treat or glass of wine
Turn on diffuser
Manifest journal
Gratitude journal
Make tea
Read at least 10 pages of a book
Set an alarm
Brush teeth
Fill bedside water bottle
Use pillow spray
Visualize your day

One of the most important self care night essentials is making sure you prepare for a successful and productive morning. It’s just three simple steps, I promise you.

Make a list of all the things you want to accomplish tomorrow
Write the steps in the order you’ll need to accomplish those tasks
Post the to-do list where you can see it and visualize what your day will look like

Need a little more guidance with creating your self-care night routine? Download the ‘daily routine printable’ to make it a habit today!

Meg - Planner Me Up

I teach entrepreneurs how to simplify their life and business with less + own their time and maximize productivity towards their personal and monetary goals.

The Self-Care Night Routine That Will Eliminate Bed Rotting For Good