Evenings can often become a transition zone between work and sleep, leaving very little room for intentional self-care. Yet, the power of a well-crafted evening routine goes well beyond just winding down – it enhances your sleep quality, improves wellbeing and sets you up for the next day. In this post we explore 7 key areas of evening routines that nourish your body, mind relationships and productivity.
These include:
- Set yourself up for tomorrow: reflect & plan
- Create a calm environment
- Trade tech for relaxing activities
- Connect
- Embrace washing your face, make hygiene a ritual
- Bring sexy back
- Establish a consistent sleep schedule
Set yourself up for tomorrow: reflect & plan
Taking a moment to reflect on the day's accomplishments and identifying priorities for the next day both makes you feel good about what you’ve achieved and allows your mind to settle.
Journaling about your day has been shown to improve mood, reduce stress and give you an outlet for your emotions. However, the big win comes with writing out your to-do list for tomorrow.
Writing a to-do list for the next day was found to be almost as effective as taking a sleep aid to help you drift off. This simple act of preparation frees your brain from whirling with things it needs to remember and decisions it needs to make, reducing stress and ensuring a smooth start the next morning.
Create a calm environment
Transform your space into a bubble of tranquillity. Dim the lights, light a soothing candle, or play soft music (we have a playlist for you). A calming environment signals to your mind that it's time to unwind, creating a peaceful atmosphere conducive to relaxation after a long day.
Trade tech for relaxing activities
To keep your body in ‘relax mode’ make a conscious effort to unplug from technology. The blue light emitted by screens interferes with melatonin production, disrupting your sleep patterns and making you feel more alert. By disconnecting from devices at least an hour before bed it helps signal to your body that it's time to wind down.
Perhaps instead of spending time on a screen, you could have a go at drawing, doing a puzzle, some light yoga or reading a book? These non-tech activities are a great way to bring yourself back into the moment and disconnect from the day.
Connect
Spending quality time with loved ones, whether that be your partner, kids, flatmate or family is a great way to put yourself in a good mood and lower stress levels before bed. Why not play a game, share highlights from the day or offer your partner a massage? Research has shown that even a 20 second hug can lower heart rate and blood pressure.
Embrace washing your face, make hygiene a ritual
Elevate your hygiene routine into a relaxing ritual. Take the time to indulge in a warm shower or bath, using soothing scents and textures to bring yourself into the moment. Choose skincare products that feel luxurious and pampering. This simple act of self-care not only promotes physical well-being but also transforms a mundane task into a moment of personal indulgence & we love a bit of indulgence.
Bring sexy back
Making time for sex is not only good for connection with your partner but also offers various health benefits, from stress reduction to improved sleep quality. A study showed that 60% of people had better sleep after having an orgasm with a partner. This makes sense as Oxytocin (the love hormone) released during sex boosts relaxation and wellbeing while reducing anxiety and stress.
No partner? No problem - going solo can give you all the same benefits of stress reduction, relaxation and winding down into sleep.
Establishing a Consistent Sleep Schedule
Prioritising a consistent sleep schedule has been linked to better body function, reduced risk of illness and lower stress levels. Aim for seven to nine hours of quality sleep each night by going to bed and waking up at around the same time.
If you’re struggling to get off to sleep and you’re awake in bed for more than 20 minutes, get up and try a relaxing activity again such as reading or listening to calming music. Avoid putting on any bright lights or looking at a screen and when you start to feel sleepy you can tuck yourself back into bed.
Our 3 top actionable points to try
Crafting the perfect evening routine might take a bit of trial and error, but the benefits of making it a more conscious process are significant. So here are our top 3 actionable points to try, helping you reduce stress, improve sleep and set yourself up positively for the next day:
- Make that to-do list, get tomorrow’s thoughts off your brain so that you can sleep like a log
- Connect: whether that be a hug with a friend, an evening with the kids of getting sexy with a partner, boost those happy hormones and allow them to support you in relaxing
- Ditch the tech at least an hour before bed: engage in screen-free activities that can be fun while not disrupting your circadian rhythm
