If you often find yourself responding to emails or scrolling through your newsfeed right up until bedtime — or if your pre-bed routine isn’t setting you up for good sleep — it might be time for an evening-routine refresh.
Creating an evening routine that allows you to disconnect from the busier part of your day can help you manage your stress levels, set you up for a better night’s sleep, and ultimately lead to a more productive tomorrow, says Angela Holliday-Bell, MD, a pediatrician and certified sleep specialist based in Homewood, Illinois.
Here are seven ways to do just that.
1. Put a Hard Stop to Work Activities
It’s common to continue checking email, answering texts, or even completing work-related tasks during your commute or shortly after the workday ends. But blurring the lines between your work and after-work time keeps your body in a state of alertness and stress, which makes it hard 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 ‘on’ time and your ‘off’ time,” Holliday-Bell says. “These small signals help your brain understand that the demanding part of the day is over.”
If you work or study outside the house, your commute home could be the boundary line. If you work from home, set a boundary by shutting down your computer, logging out of email, or even physically putting your phone in another room when the workday is done.
2. Check In With Yourself
Many of us go straight from task to task without pausing to notice how we feel, and that constant momentum often follows us into the after-work hours.
“A quick check-in, asking ‘Am I tense? Am I tired? Do I need food, water, or movement?’ helps you address your needs before bed instead of carrying that stress into sleep,” Holliday-Bell says.
Taking even two to three minutes to pause after work allows your body and mind a chance to shift gears, she adds, which can lower stress hormones and make it easier to fall and stay asleep at bedtime.
3. Create a Healthy Post-Work or -School Ritual
Once you’ve disconnected from the day’s stressors, it can help to have a go-to activity that signals the day is winding down, says Raj Dasgupta, MD, an internal medicine physician with Huntington Aligned Medical Group in Pasadena, California.
Some people like to take a short walk, while others might stretch, tidy up their space, or make a cup of tea. Whichever ritual you choose, the key is to do it consistently. “This helps your body and mind learn that it’s time to move from ‘go mode’ into ‘rest mode,'” Dr. Dasgupta says.
4. Change Into Comfortable Clothes
“Changing into more comfortable clothes helps your brain register that the busy part of the day is over,” Dasgupta says. “It’s a small shift, but it goes a long way in lowering stress and making it easier for you to relax before bed.”
5. Listen to a Relaxing Music Playlist
“The main thing is to make it feel enjoyable, not like another item on your to-do list,” Dr. Dasgupta says.
6. Write Down Your Worries and To-Dos
Anxiety over a looming deadline or upcoming presentation can hinder the transition into the more relaxing part of the day. So, if your mind is racing with anxious thoughts, try journaling. “Write down everything that’s on your mind, such as tasks, worries, or reminders, so you don’t feel pressured to hold it all in your head,” Holliday-Bell says.
The goal is not to erase tomorrow’s concerns, but to give your brain permission to rest so you’re ready to meet those challenges the next day, she adds.
7. Practice Relaxation Techniques
For deep breathing, inhale deeply for four counts, hold for four, and exhale for six counts; repeat until you feel relaxed, Holliday-Bell says.
The Takeaway
- Cultivating a more intentional evening routine can have benefits for both your physical and mental health.
- Setting a clear boundary between your “on” and “off” time helps manage stress levels. It creates space for more restful evening 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 wind down.
- Mindfulness activities, such as checking in and deep breathing, can also be part of a healthy evening routine that lowers stress and supports better sleep.
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