Evening Routines for Better Sleep and Recovery

Why Evening Routines Help

Evening routines signal your body to relax, improving sleep quality. A 2022 *Sleep* journal study found consistent nighttime habits reduce insomnia. Consider Mark, a nurse, who struggled with sleep until he created a calming routine.

Benefits for Sleep

Routines lower cortisol, aiding rest. A warm bath, for instance, can drop body temperature, signaling sleep readiness.

Take a Warm Bath

Soak for 15 minutes an hour before bed.

Tip 1: Add Epsom Salt

It relaxes muscles.

Tip 2: Dim Lights

Soft lighting enhances calm.

Mental Recovery

Evening habits like journaling reduce overthinking, as Mark discovered. A 2019 *Behavioral Sleep Medicine* study supports this.

Write a Gratitude List

Jot down three things you’re thankful for.

Tip 3: Keep a Journal Handy

Place it by your bed.

Tip 4: Be Brief

One sentence per item is enough.

Building Your Evening Routine

Start with one or two habits. Mark began with tea and reading, later adding stretching.

Limit Blue Light

Blue light from screens disrupts melatonin. A 2020 *Journal of Biological Rhythms* study recommends avoiding devices an hour before bed.

Use Night Mode

Activate warm screen settings if needed.

Tip 5: Wear Blue Light Glasses

They help if screens are unavoidable.

Tip 6: Read a Book

Paper books avoid light exposure.

Create a Sleep Schedule

Go to bed at the same time nightly. Consistency improves sleep cycles.

Set an Alarm

Reminder to start winding down.

Tip 7: Stick to Weekends

Keep the schedule even on Saturdays.

Tip 8: Adjust Gradually

Shift bedtime by 15 minutes if needed.

Embrace these evening routines for better sleep and recovery. Your body will thank you!