Why Evening Routines Improve Sleep
Evening routines signal your body to relax, improving sleep quality. A 2021 study in *Sleep Medicine* found that consistent pre-bed habits reduce insomnia. For example, Tom, a nurse, uses a 30-minute wind-down routine to sleep better after night shifts.
Reducing Stress Before Bed
Evening habits like reading or stretching lower cortisol levels, per *Journal of Behavioral Medicine*.
Reading for Relaxation
Read a light book to unwind.
Tip: Avoid Thrillers
Choose calming genres to prevent overstimulation.
Tip: Set a Timer
Read for 15 minutes to avoid staying up late.
Stretching for Calm
Do gentle yoga to release tension.
Tip: Focus on Breathing
Inhale deeply during stretches.
Tip: Use a Video
Follow a 10-minute yoga video.
Optimizing Sleep Hygiene
Create a sleep-friendly environment. Dim lights and avoid screens an hour before bed, as blue light disrupts melatonin, per *Harvard Medical School*.
Screen-Free Zone
Keep phones out of the bedroom.
Tip: Use an Alarm Clock
Replace your phone with a traditional clock.
Tip: Try Blue-Light Glasses
Wear them if evening screen use is unavoidable.
Comfortable Bedding
Invest in quality pillows and mattresses.
Tip: Wash Sheets Weekly
Clean bedding promotes better sleep.
Tip: Keep Room Cool
Set the thermostat to 65°F for optimal sleep.
Steps to Create Your Evening Routine
Start with a simple routine, like journaling for 5 minutes, and build from there. Consistency is key to reaping benefits.
Planning Your Evening
Schedule your routine to start an hour before bed. For example, Maria, a freelancer, plans her next day while sipping tea to relax.
Adapting to Your Schedule
If you work late, create a shorter routine, like 15 minutes of deep breathing, to still prioritize rest.