Evening Habits to Wind Down and Sleep Better

The Importance of Evening Habits

Evening habits signal your body to rest. A 2020 *Sleep Research* study found consistent nighttime routines improve sleep quality. Emily, a marketing manager, uses a no-screen rule to unwind.

Enhancing Sleep Quality

Habits like reading reduce cortisol levels, promoting deeper sleep.

Swap Screens for Books

Read a physical book for 15 minutes.

Choose Light Reads

Opt for fiction or self-help.

Keep a Bedside Book

Make it easily accessible.

Dim Lights

Lower lighting to mimic sunset, aiding melatonin production.

Use Warm Bulbs

Install amber-toned lights.

Set a Timer

Dim lights an hour before bed.

Reducing Stress

Evening journaling, like Emily’s gratitude practice, lowers anxiety, per a 2018 *Psychology Today* study.

Write Reflections

Spend five minutes noting your day.

Focus on Wins

Highlight positive moments.

Keep It Short

Avoid overthinking entries.

Creating Your Evening Routine

Design a calming routine. Tom, a chef, uses herbal tea and stretching to relax.

Limit Caffeine

Avoid coffee after 2 p.m. to protect sleep cycles.

Switch to Herbal Tea

Try chamomile for calming effects.

Brew Early

Prepare tea before winding down.

Avoid Sugary Drinks

Stick to natural options.

Plan for Tomorrow

Lay out clothes or prep meals to ease morning stress.

Organize Tasks

Create a to-do list for the next day.

Keep It Visible

Place the list on your desk.

Stay Realistic

Limit tasks to avoid overwhelm.

Build evening habits tonight for better sleep and brighter mornings!