10 Habits For a Healthy Evening Routine

Research has shown that when our stress hormone, cortisol, is elevated, it can lead to lower quality sleep, and this problem can compound over time. Winding down in the evenings can help you lower stress and get into the right headspace for a rejuvenating night’s sleep. To help you unwind in the evenings, we’ve put together 10 Habits For a Healthy Evening Routine that can help you relax and give you a better night’s sleep. Try these habits to form an evening routine that will leave you sleeping better, rejuvenated, and ready for whatever the next day has ahead.

1. Stay Hydrated

Stay Hydrated Hydration is crucial for overall health, including your mood and stress levels. Make sure you’re drinking enough water throughout the day to keep your body functioning at its best. This can help improve your sleep quality and reduce stress-related sleep disturbances. Check out our guide on how much water you should be drinking daily.

2. Limit Caffeine

Limit Evening Caffeine While that afternoon coffee may provide a temporary energy boost, it can also disrupt your sleep later on. Caffeine stays in your system for around five hours, so try to avoid it in the afternoon and evening. Instead, opt for caffeine-free alternatives like herbal tea or seltzer, and enjoy some energizing snacks.

3. Eat Healthy

Enjoy a Healthy Meal A balanced, nutritious dinner can help stabilize your blood sugar levels and set the stage for a restful night’s sleep. Aim for a meal that includes complex carbs, protein, and vegetables, and try to finish eating at least two hours before bedtime.

4. Limit Alcohol

Limit Alcohol Consumption While a nightly drink might have some health benefits, it can also interfere with your sleep quality. Alcohol can cause blood sugar fluctuations and dehydration, both of which can lead to restless sleep. If you enjoy a drink, try having it earlier in the evening and hydrate with water closer to bedtime.

5. Establish a Sleep Routine

Establish a Consistent Sleep Schedule Our bodies thrive on routine, so try to go to bed and wake up at the same time every day. This consistency helps regulate your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.

6. Put down your phone

Disconnect from Screens The blue light emitted by electronic screens can suppress melatonin production and interfere with your circadian rhythm. Turn off your devices at least 30 minutes before bed to help your brain relax and prepare for sleep.

7. Make a Plan

Plan for Tomorrow Taking a few minutes to plan for the next day or tidy up can help reduce morning stress and give you a sense of accomplishment. Keep your planning simple and stress-free to avoid adding more worries before bedtime.

8. Stretch

Incorporate Gentle Stretching Light stretching or yoga can activate the parasympathetic nervous system, promoting relaxation and making it an ideal pre-bedtime activity. Avoid vigorous exercise, which can stimulate the body and make it harder to fall asleep.

9. Gratitude & Reflection

Practice Gratitude and Reflection Focusing on the positive aspects of your day can help reduce stress and improve your mood before bed. Try writing down three things you’re grateful for or engage in a guided meditation to cultivate a peaceful mindset.

10. Keep Clean

Maintain Personal Hygiene A clean and comfortable bedtime routine can help signal to your body that it’s time for rest. Brush your teeth, wash your face, or take a shower to feel refreshed and ready for sleep.

10 Habits For a Healthy Evening Routine

In Conclusion Developing a healthy evening routine can greatly improve your sleep quality and overall well-being. By incorporating these simple habits, you can set yourself up for a restful night and wake up ready to tackle the day ahead. Remember, sleep is crucial for mental health, immunity, and more, so use these tips to create an evening routine that works for you.