Evening Habits for Better Sleep and a Refreshed Morning

Why Evening Habits Matter

Tossing and turning all night? A solid evening routine can cut sleep latency by 50%, says the National Sleep Foundation. Here’s how to unwind effectively.

Limit Screen Time Before Bed

Blue light from phones disrupts melatonin—your sleep hormone.

Set a Tech Curfew

Power down at 9 p.m.

Benefit

Faster sleep onset.

Example

Lisa, a student, ditched her phone and sleeps like a baby.

Swap for a Book

Read fiction to relax your mind.

Pro Tip

Keep a paperback by your bed.

Create a Relaxing Ritual

A warm bath or tea signals your body it’s time to rest.

Try Chamomile Tea

One cup 30 minutes before bed.

Why It Works

It’s a natural sedative.

Success Story

Tom, a dad, cut his insomnia in half with this.

Building a Sleep-Friendly Evening

Consistency and calm are your allies. Let’s lock it in.

Dim the Lights

Lower brightness mimics sunset, prepping your brain for sleep.

Use Warm Bulbs

Swap for 2700K bulbs in your bedroom.

Science Backing

It boosts melatonin by 20%.

Easy Win

Start tonight—feel the calm.

Set a Fixed Bedtime

Hit the hay at 10 p.m. every night—your body craves rhythm.

Stick to It

Even weekends—consistency is king.

Motivation

Wake up refreshed and ready.

Take Action

Set your bedtime alarm now—sweet dreams await!