Evening Routine
Tips for an Evening Routine
I know it sounds cliché, but having an evening routine will change your life! When you go from having an inconsistent routine / no routine to a solid nighttime routine, you’ll see improvements all across your life; have more energy, reduced irritability, a healthier metabolism, and will maximize the benefits of the REM sleep that you do get (to name a few). We have so many demands throughout the day including work, marriage, family, hobbies, side hustles - you name it. For those of you with kids, you probably realized pretty early on that a nighttime routine leads to consistent sleep - and the same goes for us big kids. You also are probably very cognizant that those little ones drain you dry (no pun intended). By winding down your nervous system at the end of the day, you will put your sleeping hours to good use and fill up your tank for the next day ahead. So what does a nighttime routine look like?
The first recommendation I’ll make (and it may not be news to you): Sixty to ninety minutes before bed, eliminate all technology. This includes phones, computers, TV, tablets, or anything that emits blue light / has a screen (I know some of you probably have a gameboy). If you are a late night TV watcher in bed, you are probably already trying to think of ways to justify your habit, but I promise you that once you break this habit in particular, you will reap the benefits immediately. Have you ever wondered why it takes so long to finally drift off to sleep? It’s probably not insomnia, but more likely that 15 minute scroll through your instagram feed or extra episode of Grey’s Anatomy to wrap up your night. I understand that it may take some time to break this habit, so be gentle with yourself. It’s okay to slowly wean off across the course of a week or two. Once you can achieve the milestone of 0 screen time before bed - you’ll probably be thinking, “How the heck am I going to fill 1-1 ½ hrs without technology?”.
I’m so glad you asked!
This is where the routine part comes in. Try to stick to a regular schedule every night that uses relaxing activities that follow similar steps. A typical bedtime routine for a child may be to have a bath, read a story, and sing a lullaby prior to getting into their crib, but adults can be a bit more self-sufficient! Below are some activities that can be implemented regularly into your routine that are a) of benefit to you, b) fill your wind-down time, and c) can be done nightly without significant cost to you:
Warm bath with epsom salts and essential oils (this will relax any tense muscles for physical body health)
A tea and a book (a hot drink with low caffeine content will prime your digestive system for a good snooze)
Coloring or drawing (using a different part of your brain can give the other parts a chance to shut off and recharge)
Journalling (exercising your mind is just as important as your body, and journaling is helpful for your mental health - more on that in the future)
Light stretching or Yin type of Yoga (similar to progressive relaxation, this will help slow down your heart rate while allowing blood to flow throughout your body. Toss in a few ohms while you meditate to massage the central nervous system too!)
I would implore you to give the above an honest shot and see how you feel. Remember to not be hard on yourself when making these changes, it takes time. But also be aware that constantly finding excuses will only be cheating yourself!
