Why Evening Habits Matter
Evening habits for better sleep can transform your rest and recovery—here’s how.
Creating a Sleep-Friendly Evening Routine
Preparing Your Body
Wind down physically to signal sleep time.
Limit Caffeine
Avoid coffee after 2 PM—its effects linger for hours.
Swap It Out
Try herbal tea like chamomile instead.
Lisa’s Lesson
Lisa cut caffeine and fell asleep 30 minutes faster.
Light Exercise
A gentle stretch relaxes tense muscles.
Easy Move
Do a 5-minute yoga flow.
Calming Your Mind
Mental peace is key to deep sleep.
Journal Thoughts
Write down worries to clear your head.
Quick Start
Jot down 3 lines before bed.
Mark’s Relief
Mark stopped overthinking after journaling nightly.
Setting the Scene
Your environment impacts sleep quality.
Dim the Lights
Lower brightness to boost melatonin production.
Consistency Is Key
Stick to a bedtime for better rest, says the National Sleep Foundation.
Sleep Schedule
Aim for 10 PM every night.
Feel the Difference
You’ll wake up refreshed and ready.