End Your Day Right: Evening Habits for Rest and Recovery

Why Evening Habits Are Key

Evening habits prepare your body and mind for rest. A 2021 study in Sleep Medicine showed that consistent evening routines improve sleep quality. For example, Mike, a software engineer, reads for 20 minutes to relax before bed.

Promoting Better Sleep

Wind-down activities signal your brain to rest.

Screen-Free Time

Avoid devices an hour before bed.

Screen Tip 1

Use blue-light glasses if needed.

Screen Tip 2

Replace scrolling with reading.

Relaxation Techniques

Try deep breathing or meditation.

Breathing Exercise

Inhale for 4, exhale for 6.

Meditation App

Use Calm or Headspace for guidance.

Reflecting on Your Day

Evening journaling helps process emotions. A 2020 study found it reduces stress.

Evening Journal

Write about your day’s highs and lows.

Journal Prompt

What went well today?

Building Your Evening Routine

Create a calming routine to end your day.

Start with a Schedule

Set a bedtime and work backward.

Bedtime Routine

Begin winding down 90 minutes before sleep.

Schedule Tip

Use alarms to stay on track.

Add Relaxing Activities

Include hobbies like knitting or listening to music.

Music for Relaxation

Play soft instrumental tracks.

Music Tip

Create a bedtime playlist.