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Blog, Health & Wellness  /  September 13, 2019

5 Habits for a Healthier Nighttime Routine

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I’ve recently realized that there are a few, simple tasks I can do at the end of the day to set myself up for an easier tomorrow. Given the crazy, busy world we live in, I figured this healthier nighttime routine might be beneficial to you, too!

In my opinion, there’s nothing quite as disappointing as:

  • Suffering through long night of tossing and turning, only to wake up completely exhausted. 
  • Walking into the kitchen, first thing in the morning, to see a sink full of dirty dishes.
  • Scrambling to make breakfast for the family, when you’re already running late. (Or worse, running out of time to brew your coffee, much less drink it!)

Now, close your eyes and picture this:

  • Waking up, bright-eyed and bushy-tailed, feeling rested and recharged.
  • Smelling freshly brewed, piping hot coffee as you jump out of bed.
  • A clean kitchen, ready for the new day.

These are a few of my favorite things. No joke. There’s nothing better than feeling full of energy, enjoying fresh coffee, living in a clean home, and having an easy morning. I’ve woken up a few too many mornings, feeling unrested, rushed, and stressed, to know that I never want to do it again. Luckily, by completing a few, simple tasks every night, I can set myself up for the second scenario. AKA the dream scenario. 

No matter who you are: a student living with mom and dad, a new momma with a little baby, a busy wife who works 9-5, I’m confident that this nighttime routine will help you become a more organized, prepared, and overall healthier you.  

You ready too dive in? Let’s talk about the five steps to a healthier nighttime routine and life:

Clean the Kitchen

Cleaning the kitchen before you go to bed means you can wake up to a sparkling, ready-to-go kitchen in the morning. This habit will help make every morning just a little bit easier. Here’s your clean kitchen checklist:

    • Wipe down counters and tables. 
    • Clean all dirty dishes and put them away (either in the dishwasher or cabinets).
    • Scrub the sink (following Clean Mama’s Nightly Sink Scrub protocol).
    • Put away all food and leftovers. 

This first step may seem like a drag at the end of the day. But, I promise, it’s well worth it. In reality, it should only take about 10 minutes, which is a small nightly sacrifice for a simpler, easier morning. 

Prepare Coffee & Breakfast

After cleaning the kitchen, prep your coffee and breakfast for the morning. This is what I do:

    • Fill the coffee pot with water and coffee grounds. Set it to automatically brew about 30 minutes before waking up.
    • I usually prepare my weekday breakfasts on Sunday nights. But, to make my morning routine quicker, I keep single servings of breakfast in a microwave-safe bowl or glass Tupperware. Come morning, all I have to do is throw my already-prepped breakfast in the microwave for a quick and easy breakfast! 
      • Meal-Prep Breakfast Ideas: Soft-Boiled Eggs and Roasted Potatoes, Sweet Potato & Bacon Breakfast Casserole, Overnight Oats.
    • I’ll also prepare my daily supplements by putting them in a small baggie or Tupperware, so they’re ready to go. Again, just another simple step to make for an easier morning.

Breakfast Medley Potato Skillet

Magnesium Oil

Every night, before settling in, I spray magnesium oil on my arms. Magnesium comes in various forms, like capsules, spray, or powder, so you can take your pick! I recommend taking it before bed because it is known to having a calm effect on the body. According to Biotics Research, magnesium is known as the “master mineral” because it is essential for muscle and nerve function, enzyme reactions, blood sugar regulation, optimal sleep, and more! 

Blue Light-Blocking Glasses

EMF’s and blue light are everywhere. They’re specifically emitted from our smart phones, televisions, laptops, tablets, etc. At night, the blue light that is produced by these devices disrupt our circadian rhythms. And as a result, our sleep takes a hit. Unfortunately, blue light can be hard to avoid, especially if you enjoy a nightly TV show with the family before bed. Personally, I love watching a mindless show with Blake before turning in for the night. And my blue light blocking glasses make it possible to do just that and sleep like a baby! You can read more about the effects of blue light and benefits of blue light-blocking glasses on my previous post, 3 Reasons Why I Wear Blue Light-Blocking Glasses.

Water with Electrolytes

Truth is, drinking adequate water is essential to living a healthy life. But if water is not being properly absorbed by the body, will you actually reap the benefits of water? The short answer: nope, not really. Luckily, electrolytes are an easy trick to help your body absorb water and effectively keep you hydrated. Sprinkling a dash of sea salt or Himalayan salt into your water can do the job. Or, you can use natural electrolytes or minerals, like Trace Minerals (my personal favorite). Every night before bed, I drink a glass of filtered water with electrolytes to keep me hydrated all night long! I also keep a glass of filtered water + electrolytes on my night stand just in case I need a midnight sip.

Bonus Step: Say Your Prayers

I typically spend quiet time with Jesus every morning. But, as of lately, I try to make a conscious effort to thank God for 5 things each night before going to sleep. This habit helps keep my heart in a grateful and content place. You’d be sursprised by just how effective this step can be!

By implementing these simple and effective steps into your nighttime routine, I can guarantee you will feel more rested and healthier. Which step will you start incorporating to your routine? Or, do you have another nighttime habit that you think is beneficial for living healthier? Let us know in the comments below!

‘Til next time, y’all. XOXO!

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
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#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
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#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
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#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
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