How to Create the Perfect Evening Routine for Better Sleep
If you’re lying awake at night, staring at the ceiling, or waking up at 3 a.m. feeling wired, your evening routine might be the missing piece. A well-crafted wind-down helps signal to your body that it’s time to switch off, making it easier to drift into deep, restful sleep.
Here’s how to create an evening routine that actually works – no complicated rituals, just simple habits that set you up for better nights (and happier mornings!).
Start with a ‘Soft Landing’
Think of your evening like landing a plane – you don’t want to go from full speed to a sudden stop. Instead, ease into the night with a gentle transition.
• Set a ‘wind-down alarm’ – 60-90 minutes before bed, remind yourself it’s time to slow down.
• Dim the lights – Lowering brightness tells your brain that bedtime is near.
• Switch to calming activities – Reading, gentle stretching, or listening to soothing music.
Ditch the Late-Night Scrolling
We all know that blue light isn’t great for sleep, but let’s be honest – mindlessly scrolling in bed is tempting. Try swapping your usual phone time for something more sleep-friendly:
• Keep your phone out of reach and replace it with a real book or audiobook.
• Use ‘Do Not Disturb’ mode so notifications don’t pull you back in.
• If you need tech, use a blue-light blocking mode or listen to a podcast with your screen off.
Create a Sleep-Friendly Environment
Your bedroom should feel like a sanctuary, not a second office or an entertainment zone. A few quick tweaks can make a huge difference:
• Cool, dark, and quiet – The ideal sleep space is around 18°C, with blackout blinds and minimal noise.
• Declutter your space – A messy room can feel stressful. Keep it calm and inviting.
• Invest in comfort – A good mattress, breathable bedding and comfy pyjamas all help.
Try a Pre-Sleep Relaxation Ritual
If your brain is still buzzing when you get into bed, a simple relaxation practice can help. Pick one (or mix and match):
• Breathing exercises – Try a 4-7-8 breath (inhale for 4, hold for 7, exhale for 8).
• Gentle stretching or yoga – Releases tension and preps your body for sleep.
• Journalling – Jot down thoughts, worries, or even a gratitude list to clear your mind.
Stick to a Consistent Bedtime
The most underrated sleep hack? Going to bed and waking up at the same time every day – yes, even on weekends! A consistent schedule helps regulate your body clock, making it easier to fall asleep and wake up feeling refreshed.
The Takeaway
A good evening routine doesn’t have to be complicated. Small, intentional habits – like dimming the lights, avoiding late-night scrolling and adding a calming ritual – can make a huge difference to your sleep.
So, what’s one thing you can tweak in your evening routine tonight?
And if this sounds like the evening you wish you had, my Unwind & Sleep toolkit is here to help. It’s all about clearing that busy brain and calming your nervous system, ready for a more relaxed you at bedtime.
Sleep well,
