28 Mar, 2024
3 mins read

How to Design an Evening Routine for a Good Night’s Sleep

A “bedtime routine” might sound like something for children, but adults usually need help falling asleep too. Very few of us can fall asleep on command, so a few healthy practices can help set the tone for better rest.

Let’s breakdown the best evening routine for a good night’s sleep in a few simple steps.

The Problem With Sleepless Nights

First, why is sleep so important? Experts say it’s just as important as healthy eating and exercise, but when we’re busy and stressed out, sleep is usually the first thing we sacrifice.

But there are severe consequences to missing sleep, especially if it’s a regular occurrence. Sleeping problems can lead to weight gain, hormone imbalance, lack of productivity, depression, poor immunity, and a higher risk of contracting diseases.

It’s easy to get into a habit of sleep deprivation. After a bad night of sleep, most adults supplement with caffeine to make it through the workday. However, this usually leads to too much caffeine, which disrupts the sleep cycle for the next night and continues the pattern.

It doesn’t take long before we’re trapped in a cycle of staying up late and relying on caffeine, power drinks, or other energy boosters during the day. Luckily, a healthy evening routine can stop this vicious cycle.

How to Design an Evening Routine

Everyone’s evening routine can look differently, but there are a few basic principles to keep in mind that will help you wind down for the night. However, just like it took several nights of bad sleep to get into a pattern of sleep deprivation, it will take time to reverse your old habits and nail your evening routine.

Don’t try to incorporate too much at once. Instead, start with a few simple changes and add more as they become habits. Your evening routine can always be adjusted, but the important thing is to take the time before bed to help your body wind down and prepare for sleep.

Try incorporating these habits:

  1. Go To Bed at the Same Time Every Night

Going to bed around the same time every night will help get your body used to sleeping during the same hours instead of having a sporadic sleep schedule. If you struggle with your alarm clock every morning, going to sleep at the same time every night will also help your body naturally wake up at the same time in the mornings.

  1. Put Your Devices Away an Hour Before Bed

Studies show that the blue light from screens can suppress melatonin secretion, so staying up late scrolling Instagram or watching TV has a bad effect on your sleep. Put all of your devices away an hour before bed so your body can prepare for rest without interruptions from blue light.

Consider plugging your phone in outside of your bedroom so you aren’t tempted to be on it in bed. You can leave it charging in your bathroom or right outside your bedroom door so you can still hear your alarm …