Everyone talks about how to pace yourself during a big night, but hardly anyone mentions the work you should be doing the night before. And yes, “work” is the right word. If you want to make it to the end without looking like you’ve been through a wind tunnel, you’ve got to give your body and mind a head start.
It’s not glamorous, but it’s the difference between being the one who’s still dancing at 3 a.m. and the one begging for a taxi by midnight. Here’s how to get yourself set up.
Start With Sleep
The most obvious thing is also the most ignored. If you’ve got a big night planned, you’re probably already half-thinking about what you’re going to wear, where you’re meeting people, what time the first drink will be in your hand. But if you’ve been scraping by on four or five hours a night all week, you’re already starting from a deficit.
You don’t need to knock yourself out for 12 hours, but give yourself a proper bedtime the night before. That means an actual switch-off — phone away, lights low, nothing stressful to watch or read. Sleep is where your body sorts itself out, and if you’re skipping it, you’re sabotaging your own night before it starts.
Keep Your Food in Check
The night before a long night out is not the time to have the hottest curry on the menu or try a new “gut reset” shake you saw online. Your stomach will thank you for keeping it simple. Go for something balanced — a decent source of protein, some carbs, vegetables that aren’t swimming in oil.
You’re not dieting here; you’re just making sure your system isn’t dealing with any drama when you’re asking it to keep you going past midnight tomorrow. And don’t skip dinner because you think you’ll look slimmer in your outfit — that’s the fastest route to feeling like rubbish halfway through your evening.
Hydrate Like It’s Your Job
If you’re going to be drinking alcohol, dancing, walking between places, or just out late in warm venues, dehydration is going to happen. The trick is not to start the night already in the red.
The day before, keep a bottle of water near you and actually use it. Add a pinch of salt or an electrolyte tablet if you’re feeling fancy — it’s not just for runners. Your body holds onto fluids better when it has the right balance of minerals, and that means less of the “I can’t move without my head pounding” feeling the morning after.
Light Exercise (Nothing Crazy)
It might sound counterintuitive to work out the day before a night out, but it’s not about burning calories — it’s about circulation and mood. A short jog, a walk that actually makes you breathe, or a quick gym session will help you sleep better and give you a little more stamina.
Don’t go and smash yourself with a two-hour leg day, because your thighs will be screaming at you halfway through tomorrow night. Keep it light and purposeful.
Check Your Clothes Early
The night before is when you find out your favourite shirt has a mysterious stain or your dress needs a button sewn back on. Especially if you’re going somewhere high-end, keep the Scotch dress code in mind. For any venue that’s strict with their dress code, it could save your night. You don’t want to be sprinting around ten minutes before you’re meant to leave, juggling an iron in one hand and trying not to poke your eye out with mascara in the other.
Lay your stuff out ahead of time — the outfit, the shoes, the bag, even the jewellery if you’re wearing any.
Ease Off the Booze (and Caffeine)
If you’re planning a big night, there’s no point hitting the wine bar or downing triple espressos the day before. Alcohol messes with your sleep and leaves you starting from behind, and caffeine late in the day will do the same.
Have your morning coffee, sure, but cut it off in the afternoon and keep things lighter. You want your system as close to neutral as possible before you start throwing cocktails at it.
Mentally Clear the Deck
Half the reason people burn out on a night out is because their head is somewhere else. If you’re stressing about work, life admin, or that email you didn’t send, you’re not fully in it. The night before, get the boring stuff done — pay that bill, reply to that message, set up whatever you need for the next day.
When you wake up on the day of the night out, you want a clean slate. That way, you can actually enjoy yourself instead of mentally running through a to-do list between rounds.
Get the Group Chat Sorted
If you’re meeting friends, sort the plan in advance. Times, places, tickets — all agreed the night before so nobody’s stressing when you should be getting ready. There’s always one person who’s “not sure if they can make it” or “doesn’t know where we’re meeting” — deal with that now, not when you’re already in the taxi.
It’s not about being over-organised; it’s about making sure you’re not standing in the street messaging six people while everyone else is having fun inside.
Don’t Overload the Day Of
The night before is also about setting up the actual day of your night out. If you can, avoid cramming the day with errands, heavy workouts, or anything that’s going to drain you. A long night out is a bit of a marathon — you want to hit the start line with energy to spare.
Pack Smart
If you’re going straight from work or from somewhere else, pack your bag the night before. Throw in anything you’ll need — outfit change, makeup, mints, deodorant, charger, whatever’s going to make you feel sorted. The less you have to think about tomorrow, the better.
Look After Your Feet
Don’t ignore your feet. You’re going to be on them for hours, so make sure your shoes won’t wreck you. If they’re new, wear them round the house a bit first. If they’re old favourites, check the soles aren’t worn down to nothing.
And yes, you can throw some plasters in your bag without feeling ridiculous — your future self will thank you.
Give Yourself Permission to Rest
This might be the most important thing: actually take it easy the night before. Sometimes the best prep is just saying no to anything that’ll drain you before the night even starts. Skip the “one quick drink” that turns into three.
Think of it like charging your phone. You wouldn’t start a long day with 30% battery — so why start a long night like that?
The Payoff
Doing this doesn’t make you boring — it just means you’ll enjoy the night more, last longer, and avoid the next-day regret marathon on the sofa.
So, treat the night before like part of the main event. The better you set yourself up, the better the night will be — and the better the morning after will feel.