How to Start an Evening Routine for Better Sleep and Relaxation

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Written By Charlotte Avery Young

A well-crafted evening routine can transform your nights, helping you unwind, de-stress, and prepare your mind and body for restorative sleep. In today’s fast-paced world, where digital distractions and anxiety can often make winding down challenging, establishing a structured pre-sleep ritual can set the stage for a peaceful mind and a good night’s rest.

Here’s how to create an evening routine that promotes better sleep and relaxation.

1. Set a Consistent Bedtime

One of the most effective ways to regulate your sleep is to establish a consistent bedtime. Your body thrives on routine, and going to bed at the same time each night helps regulate your internal clock, also known as your circadian rhythm. This makes it easier to fall asleep and wake up naturally.

Choose a bedtime that allows for 7–9 hours of sleep, depending on your personal needs.
Set reminders to help you wind down about 30–60 minutes before bed.
Stick with your schedule—even on weekends—to strengthen your body’s natural rhythm.

Consistency sends signals to your brain that it’s time to rest, creating an automatic response over time.

2. Limit Exposure to Blue Light

Screens from phones, tablets, computers, and TVs emit blue light, which can interfere with your body’s production of melatonin—the hormone responsible for helping you fall asleep. Reducing screen time in the evening can help your body prepare for rest.

Practical tips for cutting blue light:

Turn off electronic devices at least 30 minutes to an hour before bed.
Use blue light filters or night mode settings on your devices if you must use them.
Opt for a book, podcast, or another low-tech activity to unwind instead.

By limiting exposure to electronic devices, you’re giving your body the chance to relax and ease into sleep naturally.

3. Plan a Relaxation Ritual

Incorporate calming activities into your evening to signal to your body that it’s time to unwind. This could include:

Reading a book or journaling: Reading allows your mind to escape and shift away from daily stressors, while journaling helps you process thoughts or plan for the next day.
Meditation or mindfulness exercises: A few minutes of focused breathing or guided meditation can quiet your mind and reduce anxiety.
Gentle stretching or yoga: Physical movement can release tension and prepare your body for rest.
Listening to calming music or white noise: Sounds like ocean waves, rain, or instrumental music can create a soothing environment for relaxation.

Find an activity that resonates with you and fits seamlessly into your evening. The key is consistency—your body will learn to associate this ritual with relaxation and sleep.

4. Create a Comfortable Sleep Environment

Your bedroom should be a haven for rest. A clutter-free, cool, and quiet space supports better sleep. Make sure your environment is conducive to relaxation by focusing on the following:

Temperature: Keep your room cool (around 60–67°F or 15–20°C) for optimal sleep conditions.
Darkness: Use blackout curtains or a sleep mask to block light.
Sound: Consider using earplugs, a white noise machine, or soothing sounds to block out disruptive noises.
Comfort: Ensure your mattress and pillows are supportive and conducive to restful sleep.

Taking the time to create a cozy, calming sleep environment can dramatically improve how quickly you fall asleep and how well you rest.

5. Take Time for a Warm Bath or Shower

A warm bath or shower before bed can be incredibly soothing. Not only does it cleanse your body, but the change in body temperature afterward can signal to your brain that it’s time to wind down and prepare for sleep.

Add relaxing scents like lavender or chamomile to your bath for added stress relief.
Allow yourself to take 10–15 minutes to soak, breathe deeply, and let go of tension.

This simple act of self-care can help ease muscle tension and create a sense of calm, preparing you mentally and physically for rest.

6. Practice Gentle Movement or Stretching

If you tend to feel tense or tight in the evening, incorporating gentle movement or stretching can help release that physical tension. Yoga, tai chi, or simple stretches are excellent options. They help to:

Relieve stress held in the body.
Improve blood circulation.
Relax the muscles in preparation for sleep.

Even just 10 minutes of mindful stretching can make a significant difference in how your body feels before bed.

7. Avoid Heavy Meals and Caffeine Before Bed

Eating a large, heavy meal or consuming caffeine too close to bedtime can disrupt your ability to fall asleep. Caffeine can stay in your system for hours, and your digestive system can keep you awake if it’s busy processing food.

Guidelines to follow:

Avoid caffeine after 2–3 PM.
Aim to eat dinner at least 2–3 hours before bed to give your body time to digest.
Opt for a light snack (e.g., a banana or a handful of almonds) if you’re slightly hungry before sleep.

Paying attention to your diet in the evening can set the stage for a smoother transition into restful sleep.

8. Set Boundaries with Work and Responsibilities

As the day winds down, it’s tempting to keep working, responding to emails, or checking off last-minute tasks. However, keeping your work life out of your bedroom is essential for mental clarity and relaxation.

How to set boundaries:

Set a firm cutoff time for work-related activities.
Designate a specific area of your home for work, and avoid bringing it into your sleeping space.
Prioritize your mental health by focusing on rest rather than squeezing in one more task.

Establishing boundaries allows your mind to shift from “work mode” to “rest mode,” reducing stress and mental clutter.

9. Try Aromatherapy or Other Calming Scents

Scent can play a powerful role in relaxation. Scents like lavender, chamomile, sandalwood, or bergamot have been shown to promote relaxation and improve sleep.

How to use aromatherapy:

Use a diffuser with a few drops of your favorite calming essential oil.
Add a few drops of lavender oil to your pillow or bedsheets.
Incorporate scented candles during your evening ritual (but always extinguish them before bed).

Aromatherapy can engage your senses, creating a multi-dimensional approach to winding down.

10. Stick with Your Routine

Building a new habit takes time and consistency. Your evening routine won’t feel automatic right away, so be patient with yourself as you adjust. Over time, your body and mind will start to associate these habits with relaxation and sleep.

Tips for consistency:

Plan your routine ahead of time to make it easier to stick with.
Celebrate your success, even on small nights when you manage to complete parts of your routine.
Adjust as needed. Life happens, so if something isn’t working, give yourself permission to try another approach.

Final Thoughts

Your evening routine is a personal, restorative space that can empower you to unwind, de-stress, and prepare for a deep, uninterrupted night of sleep. The goal isn’t perfection but consistency and intentionality. Start with one or two changes, and gradually incorporate new habits into your evenings.

With the right approach, you can turn your evenings into a calming sanctuary—a peaceful way to signal your body and mind that it’s time to rest, recharge, and embrace a new day tomorrow. Sweet dreams!