Wind Down Right: Evening Habits for Better Sleep

Why Evening Habits Improve Sleep

Evening routines signal your body to rest. A 2022 *Sleep Medicine* study shows consistent nighttime habits improve sleep quality. For instance, Mike, a manager, sleeps better since adopting a wind-down routine.

Reducing Screen Time

Blue light from screens disrupts melatonin, per Harvard research.

Device-Free Hour

Avoid screens 60 minutes before bed.

Actionable Tip: Use Filters

Enable night mode on devices if needed.

Real-Life Example

Clara stopped scrolling an hour before bed, falling asleep faster.

Relaxation Techniques

Calming activities lower cortisol, aiding rest, per NIH studies.

Evening Stretching

Try gentle yoga to release tension.

Actionable Tip: Follow a Video

Use YouTube for a 10-minute yoga flow.

Scenario

David does yoga, feeling relaxed and ready for bed.

Crafting Your Evening Routine

Design a routine that promotes calm and consistency.

Create a Sleep-Friendly Environment

A dark, cool room enhances sleep, per National Sleep Foundation tips.

Optimize Your Bedroom

Use blackout curtains and a fan for comfort.

Actionable Tip: Adjust Temperature

Keep your room at 65°F for optimal sleep.

Example

Sophia added curtains, sleeping deeper.

Reflect and Unwind

Journaling reduces stress, as shown in a 2020 *Journal of Clinical Psychology* study.

Gratitude Journal

Write three things you’re thankful for nightly.

Actionable Tip: Keep It Simple

Use a small notebook by your bed.

Motivation Boost

Small changes tonight can transform your sleep.