How to Build a Nighttime Routine for Better Sleep and Pain Relief

Building a nighttime routine might seem like one of those “self-care” buzzwords everyone throws around, but let me tell you: it’s the real deal. Especially if you’re struggling with back, hip, or knee pain, the habits you cultivate before bed can make all the difference in how well you sleep and how your body feels the next morning. Here’s how I built a routine that works—and how you can do it too.

Ease Into the Evening
A good nighttime routine starts long before your head hits the pillow. Try to set a consistent time to wind down each evening. For me, this means putting away my laptop and phone an hour before bed. The blue light from screens can mess with your body’s natural sleep signals, and trust me, no email is worth a restless night.

Instead, spend that hour on activities that help you relax. I’m a big fan of reading, journaling, or even just sipping a cup of herbal tea. The goal is to tell your body it’s time to slow down.

Stretch It Out
One of the simplest ways to relieve tension and prep your body for sleep is a gentle stretching routine. Focus on movements that release tightness in your back, hips, and legs. Some of my go-to stretches include:

• Child’s Pose: This one gently stretches your lower back and hips.

• Cat-Cow Stretches: A great way to loosen up your spine.

• Knee-to-Chest Stretch: Lie on your back, hug your knees to your chest, and breathe deeply. It’s amazing for releasing tension in the lower back.

Spending just five to ten minutes on these stretches can make a noticeable difference. When I started doing this regularly, I found I not only slept better but also woke up with less stiffness and pain.

Create a Sleep Sanctuary
Your bedroom should feel like a haven, not an afterthought. Keep the room dark, quiet, and cool—somewhere around 65°F is ideal for most people. If you live in a noisy area, consider using a white noise machine or earplugs.

Invest in bedding that makes you want to crawl into bed. For me, that meant upgrading to high-quality sheets and, of course, using a pillow designed to alleviate pain while keeping my spine aligned. (Yes, I’m talking about the Diamond Pillow. It’s a staple in my routine for a reason.)

Keep clutter to a minimum, too. A clean, organized space is surprisingly calming, and it’s one less thing to stress about before bed.

Relax Your Mind and Body
The connection between your mind and body is real. If you’re tense or anxious, your muscles are more likely to stay tight, which can worsen pain. That’s why it’s so important to include some form of relaxation in your nighttime routine.

Try deep breathing exercises or progressive muscle relaxation, where you tense and release each muscle group from head to toe. Guided meditations or calming music can also help quiet a racing mind. For me, even just taking a few minutes to focus on my breathing has been a game-changer.

Consistency Is Key
Building a nighttime routine isn’t about perfection—it’s about consistency. Start small and pick one or two habits to incorporate into your evening. Over time, these small changes can snowball into a routine that leaves you feeling rested, recharged, and ready to take on the day.

When I finally committed to a nighttime routine, it was like night and day (pun intended). My sleep improved, my back, hip, and knee pain became more manageable, and I woke up feeling better than I had in years. If you’ve been struggling with sleep or pain, I can’t recommend building a routine enough. It’s a simple step that can lead to lasting relief.