When it comes to my evening routine, I like to have a consistent wind-down time. That means knowing when I’m going to brush my teeth, put my phone away and head to bed. But with the time change along with a long day of work and other responsibilities, finding time to relax isn’t always easy. That’s why establishing a consistent evening routine can help you transition from a busy day to a more restful night.
In fact, according to the Mayo Clinic, adults generally need seven or more hours of sleep each night, and developing healthy nighttime habits can support sleep quality. “It’s important to have a nighttime routine because it signals to your body that it is time to wind down,” says Jordan A. Madison, a licensed clinical marriage and family therapist and founder of Therapy Is My JAM. “Doing things that can help calm your nervous system is important to prepare you for a well-rested sleep.”
Along with Madison, EBONY spoke with Dr. Funke Afolabi-Brown, MD, FAASM, a triple-board-certified sleep medicine physician and the founder of RestfulsleepMD, about how to build an evening routine that helps you unwind.
Set a Consistent Wind-Down Time
To help yourself unwind, start by setting a consistent time to begin your evening routine. Following similar habits each night can help your brain associate those activities with preparing for sleep. For example, if you begin brushing your teeth, washing your face, and getting ready for bed around 8 p.m., those activities can gradually become familiar signals that it’s time to relax.
According to Dr. Afolabi-Brown, most people benefit from allowing approximately 30 to 60 minutes to unwind before bedtime. Those who experience racing thoughts may need closer to 60 to 90 minutes. However, the amount of time you set aside will depend on your schedule and responsibilities, Madison explains. “For someone else, it may just need to be 20-30 minutes. But the time isn’t as important as the intention.”
Disconnect From Screens and Distractions
Between work emails, social media, and text messages, it’s easy to spend much of the day looking at a screen. However, staying connected late into the evening can make it harder to mentally disconnect and prepare for bed.
Dr. Afolabi-Brown recommends dimming bright lights and reducing screen use as part of an evening routine. Lower lighting can support the body’s natural production of melatonin, a hormone that helps regulate the sleep-wake cycle. She also advises avoiding activities such as scrolling through social media, watching stimulating content, or checking work emails late at night. Giving yourself time away from screens can help create a clearer separation between the day’s responsibilities and your nighttime routine.
Find Activities That Help You Relax
An evening routine doesn’t have to involve anything elaborate. Simple activities like completing a crossword puzzle, journaling, reading a book, or practicing gentle stretches can help you slow down after a long day. For some people experiencing stress or racing thoughts, writing down lingering concerns or creating a to-do list for the following day may help them mentally decompress.
Taking a warm shower about an hour before bed is another option. Dr. Afolabi-Brown explains that as your body cools afterward, the drop in core body temperature can help prepare you for sleep. The key is finding activities that help you relax without making your evening routine feel like another task on your to-do list.
Create a Relaxing Sleep Environment
Your bedroom environment can also play an important role in helping you unwind. Start by dimming bright lights, reducing unnecessary noise, and keeping your room at a comfortably cool temperature. Consider using blackout curtains to block outside light or a sound machine to reduce distracting noises.
Creating a calm and comfortable environment can help make your bedroom more conducive to sleep. Dr. Afolabi-Brown also recommends limiting caffeine and alcohol late in the day and avoiding heavy meals close to bedtime, since these habits can interfere with restful sleep.
Make Your Routine Work For You
There’s no need to feel pressured to create the perfect evening routine. What works for someone else may not work for you, especially if you have a demanding job, children, or an unpredictable schedule. Instead, focus on building habits that are realistic for your lifestyle and making adjustments when necessary. Madison encourages people to distinguish between consistency and following a rigid schedule. If you have an hour to unwind one evening but only 20 minutes the next, you can adjust your routine to fit your schedule.
On busier nights, that might mean stretching for five minutes instead of 30 or writing down three things you’re grateful for instead of completing a lengthy journal entry. For those struggling to disconnect from work, Madison recommends setting boundaries around when the workday ends and allowing unfinished tasks to wait until tomorrow. “The point is to be consistent in the habit, not the amount of time you do it. It’s about progress and practice, not perfection,” Madison says.