Wind Down Right: Evening Habits to Boost Sleep and Recovery

Why Evening Habits Are Key

Evening habits prepare your body for restful sleep. A 2021 study in Sleep Medicine found consistent bedtime routines improve sleep quality. For example, Emma, a lawyer in New York, sleeps better after limiting screen time.

Improved Sleep Quality

A calm evening reduces nighttime wake-ups. Avoid caffeine after 2 p.m.

Create a Bedtime Routine

Set a consistent sleep schedule.

Tip 1: Fix Bedtime

Go to bed at the same time nightly.

Tip 2: Dim Lights

Lower lights to signal sleep.

Limit Screen Time

Blue light disrupts melatonin. Stop screens an hour before bed.

Tip 3: Use Blue Light Filters

Enable filters on devices.

Tip 4: Read a Book

Replace screens with reading.

Stress Reduction

Evening relaxation lowers cortisol. Try journaling to unwind.

Building Your Evening Routine

Here’s how to create a sleep-friendly evening.

Relaxation Techniques

Meditation or stretching calms the mind. For instance, Tom, a chef in Seattle, meditates for 10 minutes nightly.

Try Deep Breathing

Inhale for 4, exhale for 6.

Tip 5: Use Apps

Guided meditation apps help.

Tip 6: Set a Timer

Meditate for 5-10 minutes.

Prepare for Tomorrow

Lay out clothes or plan meals to reduce morning stress.

Organize Your Space

Tidy up for a calm start.

Tip 7: Prep Clothes

Choose outfits in advance.

Tip 8: Plan Meals

Decide breakfast options.

Start with one evening habit, like turning off screens early, and enjoy better sleep.