Wind Down Right: Evening Routine Habits
Benefits of Evening Routines
Improving Sleep Quality
Creating a Sleep-Friendly Environment
Dim lights and avoid screens an hour before bed. A 2021 Sleep Medicine study links blue light exposure to delayed sleep onset. Anna, a writer, uses blue-light glasses, falling asleep faster.
Lower Lights
Use warm bulbs or candles in the evening.
Avoid Devices
Read a book instead of scrolling.
Establishing a Bedtime
Consistent sleep times regulate your circadian rhythm. Mike, a firefighter, sleeps by 10 p.m., waking refreshed.
Set a Sleep Alarm
Remind yourself to start winding down.
Keep a Schedule
Aim for 7-8 hours of sleep nightly.
Reducing Stress
Practicing Relaxation
Deep breathing lowers cortisol, per a 2020 Stress journal study. Laura, a lawyer, does five minutes of breathing exercises, feeling calmer.
Try Breathing Exercises
Inhale for 4, hold for 4, exhale for 8.
Write a Journal
Reflect on your day to clear your mind.
Building Your Evening Routine
Plan Ahead
Prep for Tomorrow
Lay out clothes or plan meals. David, a manager, preps lunches, saving morning time.
Make a To-Do List
Write tomorrow’s priorities.
Organize Your Space
Tidy your desk for a fresh start.
Wind Down Gradually
Create a Ritual
Small habits, like herbal tea, signal rest. Emma, a designer, sips chamomile tea, easing into sleep.
Choose Calming Activities
Listen to soft music or meditate.
Stick to a Timeline
Start your routine 1-2 hours before bed.
Evening routine habits set the stage for better sleep and less stress. Start tonight to wake up refreshed and ready!