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How to plan a self-care night at home
How to plan a self-care night at home: a simple step-by-step evening with a warm bath, cozy clothes, no screens and a calm wind-down that helps you sleep well.
A self-care night does not need a spa budget or a perfect plan. It is one evening where you stop running, take care of your body and go to bed feeling a little more like yourself. Here is a simple plan you can follow tonight, with the parts that actually help you rest backed by sleep experts.
What is a self-care night?
The National Institute of Mental Health describes self-care as taking the time to do things that help you live well and improve both your physical and mental health. Its tips include making sleep a priority, eating regular meals, staying hydrated, trying a relaxing activity, practicing gratitude and staying connected with people. A self-care night simply puts a few of those into one evening.
How do I plan a self-care night at home?
Start early. Decide on a time to stop working, answering messages and doing chores. Then follow a loose order like this:
- Early evening: tidy one small space, put on music and make a simple dinner or order something you love.
- About two hours before bed: a warm bath or shower.
- After the bath: moisturize and change into soft, warm clothes.
- The last hour: put away screens, dim the lights and do something calm.
- Bedtime: lights out at your usual time, so tomorrow is not thrown off.
Does a warm bath help you sleep?
It can. The Sleep Foundation explains that your core body temperature naturally drops before sleep, and warm water brings blood flow to your hands and feet so heat can leave the body faster. It notes that people who bathe or shower one to two hours before bedtime fall asleep faster, and it suggests taking a warm bath at least an hour before bed. So schedule the bath early, not right before lights out.
After the bath, the American Academy of Dermatology recommends putting on moisturizer while your skin is still damp, and keeping baths and showers to five to ten minutes in warm, not hot, water if your skin runs dry.
What should I wear for a cozy night in?
Anything soft, warm and loose. This is not the night for waistbands that dig in or anything you have to tug at. A robe straight out of the bath keeps you warm while your skin dries, and plush pajamas make the couch feel like a reward.
Set the room up before you start: clean sheets, a glass of water by the bed, a lamp instead of the overhead light and your phone charging across the room. Small things like these make it easier to put the phone down and enjoy the quiet.
If you want the whole outfit ready to go, The Cozy Night Set is one option made for this kind of evening: a Striped Plush Fleece PJ Set, a long plush fleece robe and a Satin Sleep Bonnet. The bonnet is extra roomy with a wide elastic band and long ties you knot at the front, so it stays on all night and fits curls, braids and long hair.
What are relaxing things to do before bed?
The Sleep Foundation suggests a few calm activities for the last stretch of the evening:
- Put away electronics at the start of your routine.
- Read something calm, with a simple plot, by soft lamp light.
- Journal, or write a short to-do list for tomorrow so your mind can let go of it.
- Try deep breathing or progressive muscle relaxation.
- Dim the lights and keep the bedroom cool, around 65 to 68 degrees Fahrenheit.
Gratitude fits here too. NIMH lists practicing gratitude as a self-care tip, and writing down two or three good things from your week takes about a minute.
How often should I have a self-care night?
As often as you can keep it simple. A weekly night is easy to remember. The Sleep Foundation recommends keeping the same bedtime and wake time every day, including weekends, so try not to let your self-care night turn into a very late night.
When is self-care not enough?
Self-care helps, but it does not replace care from a professional. NIMH advises seeking professional help if you have severe or distressing symptoms that have lasted two weeks or more. If you are struggling or having thoughts of suicide, you can call or text the 988 Suicide and Crisis Lifeline, which NIMH notes is free, confidential and available 24 hours a day.
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Questions
What should I do on a self-care night?
Pick a few things that relax you and help you sleep: a warm bath or shower, comfortable clothes, a nourishing dinner, a calm activity like reading or journaling, and an early, screen-free bedtime.
When should I take a bath before bed?
The Sleep Foundation suggests a warm bath at least an hour before bed. It notes that people who bathe or shower one to two hours before bedtime tend to fall asleep faster.
What counts as self-care?
The National Institute of Mental Health describes self-care as taking time to do things that help you live well and improve your physical and mental health, such as sleep, regular meals, relaxing activities and staying connected.
How long should a bedtime routine be?
The Sleep Foundation recommends doing your routine in the 30 to 60 minutes before bed, in the same order each night.
Is self-care enough if I am really struggling?
No. NIMH advises seeking professional help if severe or distressing symptoms last two weeks or more. In a crisis you can call or text 988.
Keep reading
Sources: National Institute of Mental Health: caring for your mental health · Sleep Foundation: how to build a better bedtime routine for adults · Sleep Foundation: showering or bathing before bed · American Academy of Dermatology: tips to relieve dry skin