If you often find yourself answering emails or scrolling through your news feed until bedtime — or if your pre-bedtime routine isn’t setting you up for a good night’s sleep — it might be time to freshen up your evening routine.
Creating an evening routine that allows you to unplug from the busiest part of your day can help you manage your stress levels, prepare you for a better night’s sleep, and ultimately a more productive future, says Angela Holliday-Bell, MD, a pediatrician and board-certified sleep specialist based in Homewood, Illinois.
Here are seven ways to do it.
1. Put an end to professional activities
It’s common to continue checking emails, responding to texts, or even completing work-related tasks during your commute or shortly after the work day ends. But blurring the lines between your work and your free time keeps your body in a state of alertness and stress, making it difficult to truly rest in the evening, says Dr. Holliday-Bell.
“One of the best things you can do for your sleep and mental health is to create a clear boundary between your work time and your rest time,” says Holliday-Bell. “These little signals help your brain understand that the demanding part of the day is over.”
If you work or study outside the home, your commute could be the dividing line. If you work from home, set a boundary by turning off your computer, logging out of email, or even physically placing your phone in another room after the workday is over.
2. Check-in with yourself
Many of us jump straight from one task to the next without stopping to notice how we’re feeling, and this constant momentum often follows us even after work hours.
“A quick check-in, asking ‘Am I tense? Am I tired? Do I need food, water or movement?’ helps you meet your needs before bed instead of transferring that stress into sleep,” says Holliday-Bell.
Taking even just a two to three minute break from work allows your body and mind to shift gears, she adds, which can reduce stress hormones and make it easier to fall asleep and stay asleep at bedtime.
3. Create a healthy ritual after work or school
Once you’re disconnected from the day’s stressors, it can be helpful to have a go-to activity that signals that the day is coming to an end, says Raj Dasgupta, MD, an internal medicine physician at Huntington Aligned Medical Group in Pasadena, California.
Some people like to take a short walk, while others might like to stretch, tidy up their space, or make a cup of tea. Whatever ritual you choose, the key is to do it consistently. “This helps your body and mind learn that it’s time to shift from ‘go mode’ to ‘rest mode,'” says Dr. Dasgupta.
4. Put on comfortable clothes
“Putting on more comfortable clothes helps your brain understand that the busy part of the day is over,” says Dasgupta. “It’s a small change, but it goes a long way in reducing stress and making it easier for you to relax before bed.”
5. Listen to a playlist of relaxing music
“The key is to make it enjoyable, not just another item on your to-do list,” says Dr. Dasgupta.
6. Write down your worries and tasks
Anxiety about a looming deadline or an upcoming presentation can get in the way of transitioning to the more relaxing part of the day. So if your mind is filled with anxious thoughts, try journaling. “Write down everything that’s on your mind, like tasks, worries, or reminders, so you don’t feel like you have to keep it all in mind,” says Holliday-Bell.
The goal isn’t to erase tomorrow’s worries, but to give your brain permission to rest so you’re ready to tackle those challenges the next day, she adds.
7. Practice relaxation techniques
To breathe deeply, inhale deeply for four counts, hold for four counts, and exhale for six counts; repeat until you feel relaxed, says Holliday-Bell.
Takeaways
- Cultivating a more intentional evening routine can have beneficial effects on your physical and mental health.
- Setting a clear boundary between your “on” time and your “off” time helps manage stress levels. This creates space for more relaxing nighttime activities.
- Consistent evening rituals such as light exercise or stretching, changing into comfortable clothes, listening to calming music, and journaling can signal to your brain that it’s time to relax.
- Mindfulness activities, such as checking in and deep breathing, can also be part of a healthy nighttime routine that reduces stress and promotes better sleep.
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