Why Evening Habits Matter
Evening habits for better sleep can transform restless nights into restful ones. A solid wind-down routine supports mental clarity and physical recovery.
Limit Screen Time Before Bed
Blue light disrupts sleep—cut it out.
Swap Screens for a Book
Read for 20 minutes instead.
Sleep Science
Cuts melatonin suppression by 50%, per a 2021 study.
Example: Emily’s Change
Emily ditched Netflix and now sleeps like a baby.
Set a Tech Curfew
No devices after 9 p.m.
Pro Tip
Use night mode if you must peek.
Feel the Difference
Wake up refreshed!
Creating a Relaxing Night Routine
End your day with intention to recharge fully.
Try Gentle Stretching
Ease tension with light movement.
Do a 5-Minute Yoga Flow
Focus on deep breathing.
Health Bonus
Reduces cortisol, says a 2020 study.
Scenario: Tom’s Relief
Tom’s back pain faded with this habit.
Sip Herbal Tea
Calm your mind with chamomile.
Make It a Ritual
Brew a cup at 8 p.m.
Relaxation Boost
Promotes sleep naturally.
Start Tonight
You deserve this peace!