Certain habits are actually better suited for the night.

From improving sleep quality to boosting productivity, here are the best things you should do at night instead of in the morning.

Why Your Night Routine Matters More Than You Think

A solid night routine can set the tone for the next day, helping you wake up refreshed and ready to tackle your tasks. Many people focus on morning rituals, but science suggests that certain activities—like taking a shower, planning your day, or even eating specific foods—are actually more beneficial when done at night.

So, what should you add to your night routine for a healthier, happier, and more productive life? Let’s find out.

Best Nighttime Habits for a Better Life

1. Eat Protein-Rich Foods Before Bed

Going to bed on an empty stomach can lead to poor sleep quality and even insomnia. Instead of skipping dinner, opt for protein-rich foods like lean meat or cottage cheese. These foods contain tryptophan, an amino acid that promotes relaxation and better sleep. Avoid a large portion of vegetables at night, as they can cause bloating.

2. Take a Relaxing Walk

A night walk is one of the best ways to clear your mind and relieve stress. Research from the National Sleep Foundation shows that walking in the evening can reduce insomnia and even spark creativity. Top entrepreneurs like Mark Zuckerberg and Jack Dorsey swear by this habit to boost productivity.

3. Plan Your Next Day

Instead of making rushed decisions in the morning, plan your day the night before. According to Darren Hardy, publisher of Success Magazine, planning at night helps you stay organised and prevents you from taking on too much. Writing down your tasks in advance makes mornings smoother and reduces decision fatigue.

4. Air Out Your Bedroom

Keeping your bedroom cool at night can improve sleep quality and even boost metabolism. Scientific studies show that cooler temperatures encourage brown fat activation, which helps burn calories. Simply open a window before bed to let in fresh air—just enough to feel comfortable, not freezing.

5. Prepare Your Outfit & Meals in Advance

Mornings are already stressful enough, so why not prepare your outfit and lunch the night before? This small habit can save you at least 15 minutes in the morning, which you can use for a quick workout or a relaxing cup of coffee. Plus, planning your meals ahead ensures that you eat nutritious food instead of grabbing unhealthy snacks.

6. Do Yoga or Meditate

Evening yoga and meditation can help relieve tension and improve sleep. Spend just 10 minutes meditating before bed, focusing on your breathing and relaxing each part of your body. Studies show that meditation can lower stress levels and make it easier to fall asleep.

7. Take a Warm Bath or Shower

A hot morning shower might wake you up, but at night, it does the opposite. Warm baths and showers help relax your muscles and lower your body temperature, which signals your brain that it’s time to sleep. It also stabilises blood sugar levels and reduces tension, making it perfect after a long day.

8. Read a Book (Not a Screen!)

Studies from the University of Sussex reveal that reading before bed reduces stress by 68%—more than tea or music. But be careful: avoid screens like smartphones and laptops, as their blue light can disrupt melatonin production and keep you awake.

9. Eat Kiwi for Better Sleep

Eating two kiwis an hour before bed can significantly improve sleep quality, according to research. Kiwi is packed with vitamins C and E, which regulate brain functions and boost serotonin production—a key hormone for healthy sleep. Avoid citrus fruits like lemons, as they are more likely to keep you awake.

10. Drink Cherry Juice

A study from Louisiana State University found that drinking two glasses of cherry juice daily can increase sleep time by 90 minutes. This is because cherries contain natural melatonin, which helps regulate your sleep cycle. Another alternative? Eat seaweed during dinner—it’s rich in Omega-3s, which also promote better sleep.

11. Brush Your Hair Before Bed

Brushing your hair at night helps remove dead skin cells and dust while also stimulating blood flow to the scalp. According to British stylist Sam Burnett, brushing two to three times a day is enough—any more can make your hair oily and brittle.

12. Reflect on Your Day Taking a few minutes before bed to reflect on the day can improve mental well-being and emotional stability. Studies show that keeping a journal and focusing on positive moments reduces stress and enhances happiness. If you need an instant boost of joy, simply pet your cat or dog—it’s scientifically proven to lower stress levels!