How to Build the Perfect Nighttime Routine for Rest & Recovery

Great days start the night before. A consistent nighttime routine helps your body switch from “go mode” to recovery—so you fall asleep faster, sleep deeper, and wake with steadier energy. Below is a simple, flexible plan you can start tonight, plus product tips to make it effortless.

Why a routine matters

Your brain loves patterns. Repeating the same steps each night trains your body to expect sleep—lowering stress signals and making it easier to drift off. Over time, a solid routine means better recovery, improved mood, and more stable energy the next day.

A calm 30-minute wind-down

0–5 minutes: Dim & disconnect

• Lower lights and switch screens to “night mode,” or put phones away.
• Play gentle music or white noise to signal calm.

5–10 minutes: Offload your mind

• Write a quick “brain dump” (tomorrow’s top 3 tasks). Closes loops so your mind can relax.
• Optional: light gratitude note—two things that went well today.

10–20 minutes: Body care = self-care

• Warm shower or face cleanse to reduce tension.
• Lock in hydration with Hydra Glow—dewy, comfortable skin supports a calmer wind-down.
• Gentle mobility: 4–5 deep breaths, neck/shoulder rolls, light hamstring stretch.

20–30 minutes: Transition to bed

• Make a caffeine-free tea or warm milk.
• If you want extra support falling asleep, try Dream Gummies 30–45 minutes before lights out.
• Read paper pages or listen to an audiobook—keep it relaxing.

Smart evening nutrition

• Finish dinner 2–3 hours before bed. Lighter, earlier meals are easier to digest.
• Balance your plate: protein + colorful vegetables + slow carbs.
• Late-night hunger? Choose a small, simple snack (yogurt, a few nuts, or a half banana).
• Daily gut support: Consistency with a probiotic like Gut Glow can help digestion feel calmer at night.
• Morning foundation: A scoop of Glow Greens (or advanced Clean Greens) sets up better energy and fewer evening cravings.

Set your sleep environment

• Cool, dark, quiet: Use blackout curtains, a fan, and white noise if needed.
• Bedroom = sleep & calm: Keep work and clutter out if you can.
• Consistent schedule: Aim for the same sleep/wake times, even on weekends.

Helpful supplements (optional)

• Dream Gummies for a gentle nudge into sleep.
• Hydra Glow to seal in hydration overnight.
• Gut Glow for daily digestive support that complements nighttime rest.
• If you drink evening smoothies, try a half scoop of Choco Glow as a cozy hot cocoa.

End your day on purpose

Small, repeatable steps lead to deeper sleep and brighter mornings. Start tonight with the 30-minute checklist, and keep your essentials on hand: Dream Gummies, Hydra Glow, Gut Glow, Glow Greens.

FAQs

When should I take Dream Gummies?

Take Dream Gummies about 30–45 minutes before bedtime as part of your wind-down routine.

What if I wake up at night?

Keep lights low, avoid screens, and try 3–5 slow breaths. Gentle stretches or a brief body scan can help you fall back asleep.

Can I have a late snack?

If you’re truly hungry, choose something small and simple (yogurt, a few nuts). Aim to finish eating 2–3 hours before bed most nights.