Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
A solid bedtime routine can make a huge difference in your energy, mood, and overall health. Quality sleep helps with recovery, weight management, and stress control—yet building consistent sleep habits can be challenging. While banning screens at night is a great start, long-term success comes from creating a well-rounded evening routine that feels sustainable, not restrictive.
This week, one of our FitTRAC members reached out for advice on improving her bedtime routine. She’s already taken a big step by cutting out TV and cell phone use after 9 p.m., but she’s worried that restriction won’t last long-term. She knows sleep is essential but feels like she needs more tools to help her wind down. Here’s what she asked:
“Hey Coach Darren, I’ve made a New Year’s resolution to improve my sleep and be more intentional about my nighttime habits. I’ve already stopped using my phone and watching TV after 9 p.m., which has helped me feel a little more relaxed at night. But honestly, I’m not sure how long I can stick with that restriction since watching a show or scrolling helps me decompress.
I want to create a healthier, sustainable bedtime routine that feels manageable throughout the entire year—not just while motivation is high. What else can I add to my evenings that will help me wind down better and improve my sleep quality for the long run?”
That’s a great question because improving sleep isn’t just about cutting things out—it’s about building positive habits you can stick with long-term. Here are my top three tips to help you create a bedtime routine that supports better sleep all year:
Schedule a “Brain Dump” to Clear Mental Clutter: One of the biggest sleep disruptors is a racing mind. Whether it’s unfinished tasks, work stress, or tomorrow’s to-do list, mental clutter can keep you from fully unwinding.
To combat this, try a “brain dump” before bed. Set aside 5-10 minutes to write down anything on your mind—things you need to do, random thoughts, or even feelings from the day. Writing them down gives your brain permission to release the tension, making it easier to relax.
If you want to take it further, try ending with a gratitude list or noting three positive things about your day to shift into a calm mindset before sleep.
Try a Gentle Mobility Flow or Stretch Routine: Instead of just “cutting out” screen time, replace it with a calming activity that helps you unwind physically and mentally.
A gentle stretch routine or mobility flow can be a great addition to your evenings. Not only does it help reduce muscle tension (especially if you’ve had a long day on your feet or working out), but it also promotes relaxation through controlled breathing and physical release.
Try moves like child’s pose, seated forward folds, or cat-cow stretches. Keep it simple—just 5-10 minutes can make a difference. Plus, the intentional movement can signal to your body that it’s time to wind down for the night.
Create a Nighttime Ritual That Feels Enjoyable, Not Restrictive: A successful bedtime routine should feel inviting, not like a punishment. Instead of focusing on what you’re giving up (like TV or phones), focus on adding enjoyable elements.
This could mean dimming the lights, making a caffeine-free tea, or listening to soothing music or a sleep podcast. The goal is to create a personalized ritual that feels calming and rewarding—something you’ll look forward to, not something you’ll resist.
Remember, it doesn’t have to be perfect. If you want to watch a show some nights, try keeping it short or watching something less stimulating before bed.
The key to better sleep is making your bedtime routine feel manageable and enjoyable. By adding calming habits that help both your mind and body unwind, you’ll set yourself up for better rest without the pressure of perfection. Sleep is a long-term investment—build your routine one step at a time.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.