- Evening routines help your mind and body wind down, ensuring you get quality sleep and wake up ready
Evening routines help your mind and body wind down, ensuring you get quality sleep and wake up ready for a productive next day. Here are 5 evening habits recommended by sleep experts and successful people:
Set a Consistent Bedtime: Try to go to bed and wake up at the same time every day, even on
weekends. Your body’s internal clock (circadian rhythm) thrives on consistency. Sleep experts explain that training your brain to feel tired at a certain time makes falling asleep easier. Plan ahead: decide on a bedtime that allows 7–9 hours of sleep, and start your wind-down routine 30–60 minutes before that time. A Gallup survey notes that writing down goals and plans helps with follow-through; similarly, making a plan for bedtime signals your brain that bedtime is coming. Use an alarm or phone reminder to begin your routine so it becomes a daily habit.
Power Down Electronics: Turn off phones, tablets, computers, and TV at least 30 minutes before
bed. These devices emit blue light, which tricks your brain into thinking it’s daytime and suppresses melatonin (the sleep hormone). The Sleep Foundation advises to “put away electronics at the beginning of your bedtime routine” to let melatonin rise naturally. Instead of doom-scrolling through social media, opt for an offline activity: read a physical book, listen to soft music, or practice light stretching. Even better, switch on blue-light filters on your devices well before bed or use amber-tinted glasses to block the effect. Minimizing screen time reduces overstimulation and helps your brain unwind.
Relax and Wind Down: Create a calming pre-sleep ritual. This might include a warm (not hot)
shower or bath, gentle yoga or stretching, and some deep breathing. You could also meditate, listen to soothing music, or do a short gratitude or journaling exercise. The key is repetition – doing the same relaxing activities cues your body that it’s time to sleep. Many people find journaling in the evening helps “sort out thoughts and feelings before bed,” clearing the mind. You might write down 2–3 quick journal entries: things you’re grateful for today, or a brief plan for tomorrow (see below). Keep the lights dim and the environment quiet during these activities. By gradually slowing your mind and body, you make the transition to sleep smoother.
Jot Down Tomorrow’s To-Do List: Spend 5 minutes making a short list of tasks or goals for the next
day. This simple act offloads any lingering mental stress and stops you from lying in bed worrying, “Did I forget to do something important?” A study found that writing a to-do list just before bed helped people fall asleep faster than writing about tasks already completed. It works because once you record your plan, your brain can relax, knowing you won’t forget it. List just the top 3 things you need to handle, or sketch a rough schedule. Keep it concise – the goal is to clear your mind, not to create anxiety about tomorrow. Then put the list away. The act of journaling (or to-do listing) is itself calming; it shifts worries from your head onto paper, reducing stress.
Prepare Your Bedroom for Rest: Transform your bedroom into a sleep oasis. Make it as cool, dark,
and quiet as possible. Scientists note that an optimal bedroom temperature (around 65–68°F) and darkness signal your body to produce melatonin and lower core temperature, both of which help you fall and stay asleep. Close the curtains or blinds to block streetlights. If noise is an issue, consider earplugs or a white-noise machine. Remove clutter or anything that might distract you in the night. One expert suggests enjoying a relaxing scent (like lavender) with an essential-oil diffuser to create a spa-like atmosphere. Once you’ve finished all preparations and settled into bed, resist the urge to do anything else. Make lying down the final step – and then lights off.
Bonus tip: Avoid heavy meals, excessive caffeine, and intense workouts right before bed, as these can make it harder to sleep. Instead, give yourself at least an hour after eating or exercising before lights-out. By incorporating these evening habits, you train your body that night means rest and morning means action. With electronics off, stressors handled, and a comfy sleep environment, you’ll drift off more easily and wake up refreshed. A restful night’s sleep then sets you up for success tomorrow.