For heart health, what you do during the day matters—but what you do at night matters just as much. A consistent, calming nighttime routine can improve the quality of your sleep, reduce stress, and give your heart the rest it needs to recover and stay strong.
Let’s explore how creating a nighttime routine can benefit your heart, what kinds of activities can help you wind down, and how to get started—even if your current bedtime habits are all over the place.
Why Sleep Matters for Your Heart
While you sleep, your body goes into repair mode. Your blood pressure drops, your heart rate slows, and your system resets. Without enough quality rest, your heart doesn’t get the downtime it needs. Poor sleep is linked to increased risk of high blood pressure, inflammation, obesity, and even heart disease.
According to the American Heart Association, most adults should aim for 7 to 9 hours of sleep per night for optimal heart health. A regular bedtime routine helps make that goal more achievable.
The Power of Creating a Nighttime Routine
A bedtime routine isn’t just for kids. Creating a set of quiet, relaxing habits in the hour before bed helps your body transition from the activity of the day into a restful state. Over time, your brain will start to associate these routines with winding down, making it easier to fall—and stay—asleep.
Plus, having a few moments to yourself at the end of the day can be emotionally grounding, especially if you’re a caregiver or someone recovering from a heart event.
Simple Ways to Wind Down at Night
You don’t need to overhaul your entire evening. The key is consistency. Here are a few easy ways to calm your body and mind at the end of the day:
1. Read a Book or Listen to Something Soothing
Choose something light or inspiring. Avoid intense or stressful material. Reading helps shift your focus away from daily worries and reduce screen time, which can interfere with melatonin production (the hormone that helps you sleep).
If reading isn’t your thing, try a calming audiobook or peaceful music.
2. Meditation or Deep Breathing
A few minutes of meditation, mindful breathing, or a guided relaxation session can go a long way. These practices lower cortisol (the stress hormone), relax your muscles, and help your heart rate slow naturally.
Not sure where to begin? Apps like Insight Timer or Calm offer free, beginner-friendly sessions.
3. Gentle Stretching or Light Movement
A few minutes of light stretching or yoga helps release tension from your day. Focus on slow, gentle movements and deep breathing. This is especially helpful if you’ve spent a lot of time sitting or are feeling tense.
Try stretches that focus on the neck, shoulders, hips, and lower back—common places where stress builds up.
4. Disconnect from Devices
Blue light from phones, tablets, and TVs can interfere with your natural sleep cycle. Aim to turn off screens at least 30 minutes to an hour before bed. Use this time for screen-free activities like journaling, taking a warm shower, or prepping for the next day.
5. Create a Cozy Sleep Environment
Your surroundings matter. A cool, dark, and quiet room helps you fall asleep faster and stay asleep longer. Soft blankets, blackout curtains, and white noise machines or fans can make a big difference.
And if you’re recovering from surgery, don’t hesitate to adjust your sleep setup with extra pillows, wedge supports, or even a recliner if needed.
Tips for Creating a Nighttime Routine That Sticks
- Start Small: Add one calming activity to your evening and stick with it for a week. Once it feels natural, build from there.
- Keep It Consistent: Try to go to bed and wake up at the same time each day—even on weekends.
- Avoid Caffeine, Sugar, and Heavy Meals Late in the Day: Both can disrupt your ability to fall asleep.
- Listen to Your Body: If something feels too stimulating, swap it for a quieter, slower-paced activity.
A Few Final Thoughts
Building a nighttime routine is a small, powerful way to support your heart health. It doesn’t have to be elaborate—it just has to be intentional. Giving yourself time to unwind, unplug, and prepare your body for rest helps you sleep more deeply and consistently.
And when your sleep improves, so does your heart’s ability to function, heal, and stay strong.
Be kind to your heart. Start with a peaceful evening.
Let your nights become a gentle close to your day—not just a crash into bed. Over time, even small habits make a big difference.
Read more about sleep: Prioritize Sleep for Heart Health