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Our wellbeing is important. A big part of that is sleeping well. So, it only makes sense to examine how we wind down at the end of the day. Good evening routines lead to good mornings and so on …
Some of the activities that we do as a part of our morning routine could also be part of our evening routine. For example, including an element of fun. However, there are a few other considerations. Here’s a list of ten activities to think about when trying to create or improve on your evening routine.
- Figure out how much sleep you need. This is going to vary by individual, but all of us should know how much sleep we need to be our best the next day. Are you going to get that amount every single night? Probably not. But should we try to get that amount on a regular basis? Yes, we should.
- Identify your ideal sleep environment. I think this might be one of the reasons that people say they never sleep the same when they’re traveling. Because at home, they have their ideal sleep environment – the room is the right temperature, the bed and bedding are exactly the way they like it, and the ambient noise is something they’ve become used to. Take time to identify your ideal sleep environment.
- Evaluate if using a sleep tracker makes sense. Sleep tracking is quite popular, whether it’s using an electronic device or just making note of it in a journal. It’s possible that by tracking our sleep, we might learn a few things about ourselves that would be helpful in creating the right sleep environment (see #2).
- Decide how much screen time you want before bed. Personally, I try not to look at the news before bed. It will be there in the morning. But I’m totally fine with playing an online game – usually one that’s low key and not very competitive so it doesn’t interrupt my sleep.
- Find something fun to end the day. Speaking of games, it might be fun to work on a puzzle or read a book or something completely different. Maybe listening to your favorite music. Ending your day with a fun activity can clear your head and help you have a good night’s sleep.
- Consider journaling. In the past, we’ve talked about journaling to express gratitude and record our career accomplishments. Journaling could also be a great way to let go of any “stuff” from the day and enjoy the rest of your evening.
- Think about evening beverages. I’m going to lump all the beverages into one category – caffeinated, alcoholic, etc. Again, every individual is different but knowing how beverages affect your sleep is important and something to consider. I love a cuppa tea before bed, and it really helps me relax. But I’m careful not to drink anything caffeinated.
- Determine if you want to include any physical activity. Typically, I exercise in the morning but sometimes, I like doing some light stretching before bed. Everyone is different so decide what works best for you and helps you sleep well, and wake refreshed.
- Practice self-care. I’m not into big elaborate skincare rituals but I do try to use some sort of night cream / moisturizer both in the morning and evening because I find it to be beneficial. Oh, and this brings up one more thing. I’m very careful about scented products because I want the scent to be something I can tolerate all night.
- Remember there will be days when you can’t do it all. When I’m traveling, I don’t get to do all these things. Sometimes, when Mr. Bartender and I go out to a movie or show in the evening, I don’t get to do all these things. That’s okay. I focus on the ones I feel are most important to helping me sleep well and enjoy my full evening routine the next night.
I hope this list is a reminder that getting a good night’s sleep matters. And a lack of sleep can impact our work and our relationships. According to a study from the Sleep Foundation, insufficient sleep has an estimated economic impact of more than $411 billion each year in the United States alone. One thing that can help us get better sleep is to think about our evening routine and the activities we can do to make it better.
Image captured by Sharlyn Lauby while exploring the streets of Fort Lauderdale, FL
