A good night's sleep begins with a relaxing evening routine. By preparing your body and mind for the night, you can improve the quality of your sleep and wake up rested. Here are some tips to create an effective evening routine that will help you sleep better.
- No screens after 8 p.m.
The blue light from screens, such as those from your phone, tablet or computer, can interfere with the production of melatonin, the sleep hormone. Therefore, try not to use screens after 8 p.m. Preferably, also turn off bright lights and use dim lights or candles to create a calming atmosphere.
- No large meals right before sleeping
Eat your last large meal at least two to three hours before you go to bed. A full stomach can cause discomfort and disrupt your sleep. Choose a light snack if you still have a craving, such as a handful of nuts or a piece of 80% dark chocolate.
- No strenuous activities right before sleep
Avoid strenuous physical activity and emotionally taxing conversations right before bedtime. These activities can raise your adrenaline and stress levels, making it harder to fall asleep. Instead, opt for restful activities, such as walking or reading.
- Set aside a healthy breakfast for tomorrow
No idea what to do without TV and phone? Prepare your breakfast in advance for the next day. This will save you time and stress in the morning. Choose a healthy and nutritious breakfast, such as oatmeal with fruit or a smoothie. It gives you something to look forward to and helps start your day off right.
- Meditation or breathing exercises
Meditating or breathing exercises can help calm your mind and relax your body. A fine breathing exercise is the 4-7-8 breathing, where you inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Do this for several minutes. This helps to calm your nervous system.
Also read: 4 meditation exercises to fall asleep better
- Reflect on the day and be grateful
Take a few minutes to reflect on the day and be grateful for the positive moments. This can help you go to bed with a positive mindset. If necessary, write in a journal or speak your thoughts to yourself.
- Take a warm bath or hot shower
A warm bath or shower can help lower your body temperature, signaling to your body that it is time to sleep. Add some relaxing essential oils to your bath, such as lavender or chamomile, to enhance the effect. Massage yourself with a nice oil or give your feet a soothing massage.
- Read a fiction book or write in a journal
Reading a fiction book can be a great way to escape from daily stress and calm your mind. It also helps distract your mind from worries. Alternatively, you can journal or write about your day, your feelings or your dreams.
- Make sure the room is nice and dark
Make sure your bedroom is a calming environment. Keep the room dark and quiet and provide a comfortable temperature. Try to go to bed and get up around the same time every day to give your body a consistent sleep rhythm.
By applying these tips, you can create an evening routine that will help you sleep better and wake up rested. A good night's sleep is essential to your overall health and well-being, so take the time to find a routine that works for you. Sleep well!
Personal advice
Do you have sleepless nights but don't know how to solve it? Our therapists are here for you. Schedule a free phone appointment so we can think with you. We would love to help you.
