Diving Into My Nighttime Routine

I just arrived back in the US last night after my European clay court season came to an end on Tuesday. Thank you to everyone for your support! On the flight back, I was thinking a lot about my routines and how I can quickly acclimate to different time zones, hotels, and more. Jozy and I are settling into the new house in Boston and I am excited to unpack the house and create the perfect environment for rest and recovery.

Celebrities and high-achieving professionals are often asked about their morning routines. But I believe how you end your day is just as important as how you start it. That’s why my nighttime routine is essential when I’m at home or on the road.

A nighttime routine doesn’t have to be complicated. It’s just a set of activities you do in the 30 minutes to two hours before you go to bed. One reason having a bedtime regimen is so important is that it can help you sleep better, and better sleep means better everything! When you have a bedtime regimen your routine signals to your brain that it’s time to go to sleep, making it easier to relax.

I want to share my evening routine with you and some tips to help you build your own.

Choose a set bedtime.

The Sleep Foundation recommends going to bed and waking up at the same time each day. Obviously, my schedule is much too hectic and unpredictable for that. But if you can set a bedtime and stick to it, go for it!

When I’m not traveling, I like to eat dinner super early, from 5 to 6:30 p.m., and I like to be in bed very early. I am probably in bed by 8:30 p.m. and I’m asleep by 9:30 p.m.

Do a brain dump.

If thoughts of lingering tasks keep you up at night, try doing a brain dump before bed. Taking just five minutes to make a list of things you need to do can help you sleep better. Science says so. When that to-do list is out of your head and on paper, it will be easier to drift off at night. You could also try doing some journaling to sort through thoughts and feelings about the day.

Usually when I’m traveling it’s for a tournament or match, so I spend my entire day playing tennis. In the evenings before I go to bed, I take time to catch up on email and Slack messages so I won’t be lying in bed wondering if I’ve missed something important. Then I spend a couple of hours checking in with my mom and talking to my husband. I always make time for my people.

Prep for the day ahead.

If I know I have a full and fast day of training ahead of me, I will pick out my clothes the night before. How you end your night often sets the stage for how you’ll start your next morning. So, take a look at the to-do list from your brain dump and do what you need to prepare to slay the day.

Take a warm bath (or hot shower).

Just as a warm bath can calm down a fussy baby, it can do the same for the unruly thoughts that try to keep you up at night by helping your body relax. For me, I like to be very warm when I get into bed, so I will take a hot shower at night. I love hot showers! Everywhere I go I hope the water in the hotel is basically scalding hot. Is that weird? Oh well! I love to stand in the shower and do some deep breathing, letting the steam relax me and melt away the stress of the day. After my shower, I’ll douse myself in lavender oil.

Stretch and breathe.

Whenever I’m feeling anxious, three to five minutes of deep breathing helps calm me before bed. As an athlete, I often turn to my recovery tools to help me relax too. Stretching and foam rolling soothe my muscles and my mind.

You might want to try some yoga poses or meditation. There are lots of apps out there to help you get started with meditation. Calm is one of the most popular sleep and meditation apps out right now. Here is a suggested calendar for mindful activities to carry us through June.

Wind down with some me-time.

Three times a week – whether I’m at home or on the road – I like to do a face mask. I just love the feeling of putting on my mask and a little headwrap and sitting in my bed watching a show.

No matter where I am, I like to have a little period before I go to sleep to chill in bed. I can be doing something but I have to be in the bed so my brain and body will know it’s time to relax and get ready to close the eyes.

Figure out how you want to spend your hour before bed and make a habit of doing this each night before you go to sleep. If you need time away from screens to relax, turn off the TV, put down your phone, and get lost in a good book.

Have some nighttime tea.

When I’m feeling extra bougie, I’ll do a little lemon tea right before bed. Non-caffeinated herbal teas like lavender and chamomile can be a great addition to a relaxing bedtime routine.

Prep your room for sleep.

If your bedroom (or hotel room) isn’t comfortable you might find yourself going through your nighttime routine in vain. Make sure your sleep environment is relaxing, too. For most people, a room that’s cool, dark, and quiet is best.

Depending on the season I will turn on my humidifier or aromatherapy diffuser to set the scene for a good night’s rest.

As an athlete, sleep is as important as exercise and training. Proper rest not only helps your mind recharge so you can wake up refreshed, but it helps your body heal and stay healthy and strong. Without good sleep, the brain can’t think straight, and the body can’t function properly. That’s why – whether you’re an athlete or not – you need a nighttime routine that will help you get the good night’s rest you need and deserve.

Check out the Sleep Foundation to learn more about the importance of sleep.

What’s your nighttime routine? Let me know in the comments below.