The lack of an evening routine may be why you crawl into bed exhausted, But unable to fall asleep.
The good news? Small, intentional changes before bedtime can make a huge difference in how well you sleep. By creating a consistent and calming evening routine, you can signal to your body that it’s time to unwind, making it easier to drift off and wake up feeling truly refreshed. In this post, I’m sharing four crucial evening routine habits that will help you sleep better naturally, feel more rested, and start each day with more energy.
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Calming Evening Routine Habits
Creating a calming evening routine doesn’t have to be complicated or time-consuming. In fact, just a few intentional habits can make all the difference in helping you find calm in the chaos, unwind and set the stage for deep, restorative sleep. By making small adjustments to how you end your day, you can improve your sleep quality, boost your mood, and wake up feeling more refreshed.
Here are four simple yet powerful habits to add to your evening routine for better sleep and a more peaceful night.
1. Disconnect from screens.
One of the most critical evening routine habits is to disconnect from screens at least 30 minutes before your bedtime. I really try to stop looking at my phone an hour before I plan to go to sleep. The blue light from phones and computer screens causes a spike in cortisol, which wakes you up. The same thing goes for the middle of the night. Whenever my girls would wake up during the night I instinctively grabbed my phone and scrolled on social media for a bit, but then I had an even harder time falling back asleep. I really try to avoid screens now whenever my goal is to get some good sleep!
2. Practice gratitude during your evening routine.
While practicing gratitude is wonderful to include in your morning routine habits, it’s also a great way to end your day too. Take a few minutes in the evening to reflect on the positives of your day. It can help you feel more mellow and ready for sleep. Some good evening gratitude prompts are:
- What were three things that went well today?
- What was the highlight of my day?
- What struggle did I make it through today?
- What is something I did for myself today?
- What is something I’m looking forward to tomorrow?
3. Dim the lights.
It’s best to minimize artificial light when you’re getting ready for sleep. Our whole bodies are sensitive to light, even our feet! Bright lights especially will disrupt melatonin production, making it harder to fall asleep. My husband and I keep our bedroom lights dim when we come upstairs for the night. Sometimes he stays up later than me watching a show on his iPad. It sounds silly but one thing that I do to help me fall asleep when he stays up is get my whole body under the blanket, even my head, so I don’t see any light. That helps me fall asleep much quicker.
4. Prioritize self-care during your evening routine.
Finally, prioritize some self-care time for yourself before going to bed, whether you’re suffering from mom burnout or just trying to calm down after a busy day. Self-care should be something you enjoy, that helps relax you and get you sleepy. My favorite evening self-care activity is reading on my Kindle Paperwhite. The Kindle Paperwhite’s backlight doesn’t shine directly into the eyes, and therefore doesn’t cause typical blue light stimulation. I’m able to easily fall asleep after reading a few chapters on it. Some other great evening self-care ideas are:
- Meditating
- Deep breathing
- Drinking herbal tea
- Doing some easy stretching or yoga
- Using calming essential oils
A well-crafted evening routine isn’t just about winding down.
It’s about setting yourself up for better sleep, more energy, and a greater sense of well-being. By disconnecting from screens, practicing gratitude, dimming the lights, and prioritizing self-care, you’re giving your body and mind the signals they need to relax and recharge.
And remember—your evening habits don’t exist in a bubble. The routines you create for yourself often ripple into your family’s rhythms, too. If you’re looking for inspiration beyond your personal checklist, check out these healthy family habits that bring everyone closer while supporting overall wellness.
Remember, small changes can lead to big results. Start by incorporating just one or two of these habits into your evening routine checklist, and over time, you’ll notice the difference in how you sleep and how you feel the next day.
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