Your Ultimate Guide to Evening Routines for Better Sleep and Improved Mental Health

Unplugging for Peaceful Slumber

Ah, technology – our beloved double-edged sword. While it's great for staying connected, those glowing screens can wreak havoc on your sleep quality. That's why it's crucial to unplug at least an hour before bed. Say goodnight to your phone, tablet, and TV, and opt for more soothing activities instead. If you've been used to alllll the screens, then I would suggest changing one habit at a time. Be mindful of what your mind/body needs in the evening and give it that - you won't be sorry. Whether it's reading a book, listening to calming music, or practicing some gentle yoga, find what helps you unwind and stick with it.

Creating a Cozy Bedtime Ritual

What makes you light up when you think about your evening ritual? What kinds of things would feel good and fulfilling to do before you lay your head down on the pillow? I recommend making a list of all the things that feel comforting, serene, and snug. This list will be a good place to start when you create your evening routine.

Think about everything that would help to create a tranquil aesthetic.

As a mom and life coach who loves her sleep here are a few of my suggestions:

⭐ Dim the lights. I personally turn off all overhead lights in the evening and only use lamps. It helps calm everyones energy and is a good signal to our bodies that it's time to wind down.

⭐ Slip into your favorite pajamas. If you don't have a favorite p.j. set, then I recommend buying a few new pajama sets that will boost your comfort level

⭐ Wash your face. Create and stay consistent with a skin care routine that works for you (cleansing and moisturizing at minimum)

⭐ Rub on some lavender body lotion or use a lavender essential oil on your pillows/sheets

⭐ Speaking of sheets - if your bedding doesn't feel instantly comfy when you crawl into bed each night, buying a new set of sheets and changing them regularly could do just the trick!

⭐ Replace that glass of wine with a cup of herbal tea (there are lots of sleepy tea options!)

⭐ Spend a few minutes journaling about what you are grateful for from that day. Even just having a notebook to unload from your day can be a good way to clear your mind.

Whatever it is, make it a ritual that brings you joy and relaxation.

Nurturing Your Mind and Body

Your evening routine isn't just about prepping your body for sleep – it's also about nurturing your mental health. Take some time to check in with yourself and see how you're feeling. Maybe it's practicing mindfulness or meditation, doing some light stretching to release tension, or simply taking a few deep breaths to clear your mind. Remember, taking care of your mental health is just as important as taking care of your physical health.

Reflecting and Adjusting Your Routine

Last but not least, don't be afraid to tweak your evening routine as needed. It's all about finding what works best for you. Pay attention to how different activities affect your sleep quality and mental well-being, and be open to making changes accordingly. And don't forget to celebrate the small wins along the way. If one thing worked really well, take time to bring your awareness to it and express gratitude. Whether it's adding in a new relaxation technique, adjusting your bedtime, or incorporating more self-care practices, listen to your body and do what feels right for you.

And there you have it – your guide to crafting the perfect evening routine for better sleep and improved mental health. Remember, it's not about perfection – it's about progress. So, take it one night at a time, and don't forget to give yourself some grace along the way. Here's to peaceful nights, brighter mornings, and a happier, healthier you!