After creating a video on how I spent $1,000 on improving my morning routine, I realized that establishing an evening routine is just as essential—especially when it comes to sleep. With a newborn in the house, sleep has been scarce, so I decided to invest in courses to help me optimize my rest.
Here are a few key, actionable tips I’ve learned that have truly transformed my nights.
6 Steps to a Transformative Evening Wind-Down
The goal of this routine is to intentionally signal to your body and mind that the day is over and it’s time to rest. Consistency is key for success here.
1. Prioritize 7-8 Hours of Sleep (and a Set Bedtime)
While I’m currently averaging closer to 5 hours a night, my long-term goal is to reach a consistent 7-8 hours. The most important step here is the consistency of your bedtime. Going to bed at the same time each night helps regulate your body’s internal clock (circadian rhythm).
2. Wear Blue Light Blocking Glasses
About two hours before bedtime, I put on blue light blocking glasses. This simple step dramatically improves sleep quality by filtering out light waves that suppress melatonin production, helping your body truly wind down.
3. Avoid Screens Before Bed
I completely avoid using my phone or watching TV at least an hour before bed. That’s why I don’t keep a TV in the bedroom—to create a distraction-free environment dedicated solely to sleep.
4. Take a Warm Shower & Stretch
While I start my day with a cold shower, I end it with a warm one, which helps me relax and lower my body temperature slightly (ideal for sleep). Afterward, I do basic stretches and practice deep nasal breathing to calm my nervous system.
5. Journal to Clear Your Mind
Before falling asleep, I take a few minutes to journal. I use this time to jot down any nagging thoughts, worries, or to-dos that are running through my mind. This simple act gets them out of your head, so you can leave them for the next day.
6. Read to Wind Down
Finally, I read a few pages of a physical book before drifting off. Reading shifts your focus and serves as a quiet, non-stimulating activity that signals to your brain that it’s time to sleep.
Consistency is the Real Game-Changer
Having a routine and an ideal bedtime that suits your lifestyle is critical for good, restorative sleep. If you’re struggling with rest, try incorporating some of these habits into your evening routine and see the difference for yourself!
