Wind Down Right: Building an Evening Routine for Better Sleep









Wind Down Right: Building an Evening Routine for Better Sleep

Healthy Habits Blog

Why Evening Routines Are Key

An effective evening routine promotes better sleep and prepares you for the next day. The National Sleep Foundation reports that consistent evening habits improve sleep quality by 35%. For example, Mike, a Chicago accountant, reduced his insomnia by adopting a calming evening routine. Here’s how to create one.

Limit Screen Time

Blue light from screens disrupts melatonin. Research suggests avoiding screens 1 hour before bed.

Use Blue Light Filters

Apps like f.lux reduce blue light. Mike uses night mode on his phone.

Filter Benefits

Improves sleep onset.

Device Settings

Enable night shift.

Read a Book

Reading relaxes the mind. Mike reads fiction for 15 minutes.

Reading Benefits

Reduces stress.

Book Choices

Choose light reads.

Prepare for Tomorrow

Evening planning reduces morning stress. A 2020 study found that pre-planning enhances efficiency.

Review Your Day

Reflect on what went well. Journaling helps process emotions.

Write a Short Reflection

Note successes and lessons. Mike journals for 5 minutes.

Journal Benefits

Boosts clarity.

Journal Tools

Use a notebook.

Plan Your Morning

Lay out clothes or prep breakfast. Mike sets out his gym gear.

Simplify Decisions

Prepping saves time. This cut Mike’s morning rush by 10 minutes.

Prep Benefits

Reduces stress.

Prep Ideas

Pack lunch early.