Four Ways to Improve Your Nighttime Routine

Woo LAWD, how are you doing, Sis? This week most definitely feels like 2020 kept going and this would make us on what, December 40th? These folks are wildin’ out! If you are like me, with everything happening around us, it can be difficult to get quality sleep. This week, I found myself doom scrolling Twitter, waking in the middle of the night and having issues falling asleep. I have decided to take control back! Here are four ways to improve your nighttime route and get some better rest.

Turn off the phone

Look, in an era where every day feels like we’re living through a historical moment, it can be hard to put the phone down. We want to just take one more look at Facebook, Twitter or Instagram. Then, once that’s done, you want to play one more game of Phase10 or QuickSlots. Avoid this temptation and put the phone away. According to, putting your device away at least 30 minutes before bedtime will help you unwind and improve your quality of sleep. Ideally, two hours would be great but, hey, we have to start somewhere.

Take a warm bath or shower

First off, you should be showering or taking a bath before putting your dirty feet in bed anyway. LOL! Seriously though, there are some benefits to taking a warm bath or shower. First, it helps you relax. If you’re like me, after a long day, you might just want to stand in shower, let the water hit you for a few minutes and let your mind escape the happenings of the day. Also, according to NPR, taking a warm bath or shower might help you fall asleep and stay asleep. NPR also states the optimal time for this shower is about an hour or two before bed.


It’s winter and we are ashy. Let’s just be real. Moisturize, sis! Nothing can ruin a night of sleep like getting into bed with extra dry skin and leaving chalkboard dust where the heels of your feet lay. After your shower, do not skip the crucial step (that helps you avoid the above screen time) of making your skin silky smooth and giving it some TLC. To do this, you don’t need a real expensive moisturizing product. We know not everyone can afford those. I use a combination of Vaseline and Aveeno Stress Relief lotion with lavender. Lavender helps with sleep! By the way, you don’t have to use Aveeno. I have a cousin that uses Vaseline and shea butter. Do what works for you!

Bonus tip: After I put on my Vaseline and lotion combo, I also use the “mellow” oil from Sambuca Modern Apothecary.  I pick up this collection from Fresh Thyme.

Cool Down

Even though Tyrese sleeps in room as hot as the equator every nigh to avoid COVID-19, it’s bad for your sleep. A really hot room can lead to agitation and discomfort. Have you busted out in night sweats and stayed asleep? Me neither.  Cool down your room! states that the optimal temperature for sleep is between 60 and 67 degrees.

What’s in your nighttime routine? Don’t forget to follow Total Black Girl on Facebook, Instagram and Twitter!

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