Evening Routine for Optimal Sleep

Sleep is one of the key ways the body is able to recover and recharge after a long day. For some of us, however, a good night’s sleep can be elusive no matter how tired we are physically or mentally. In these instances, getting eight hours of sleep is very challenging. One way to combat this problem is by developing a consistent evening routine that will promote sleep. Here are some different things to try or add to your evening routine that will optimize your sleep duration, quality, and onset:

• Time Restricted Food and Drink

  • Avoid eating two hours before bedtime

  • No caffeine after 12pm

  • Some food and drinks contain sleep promoting components (such as tart cherry juice and chamomile tea), but these should still not be consumed too close to bedtime

• Calm the Mind

  • Map out the next day so you will be ready to tackle it when you wake up. This will also help you to stop thinking about your "to do" list by getting your thoughts out of your head and down on paper

  • Stop working and planning a minimum of 1 hour before bedtime to give yourself time to wind down

  • Before bed, do 5-10 minutes of meditation to relax and center the mind

• Turn Off Tech

  • Turn off any tech (phone, computer, TV) two hours before bedtime. You can use the bedtime setting on your phone so it automatically silences notifications during bedtime hours

  • No blue light or use blue light blocking glasses after 7pm

  • Leave your phone in another room during sleep so you are not tempted or distracted by it. If needed, get a real alarm clock

• Optimal Temperature

  • In order for you to fall asleep and stay asleep, your body temperature needs to drop by 1-3 degrees.

    • Take a warm bath before bed. This elevates your temperature and then cools it back down, simulating the drop in temperature associated with sleep

    • Keep your room cool, ideally between 65-68 degrees (or 2-5 degrees cooler than your normal household temperature)

• Relaxing Environment

  • Lavender contains chemical components that act as anxiety relievers and sedatives, relieving restlessness and causing you to relax. Use a lavender pillow spray or essential oil

  • Delta sleep frequency

  • Dim lighting

• Follow the Sun

  • Within the first hour of waking, get at least 5-10 minutes of sunlight to set your body's natural clock

  • In the evening, start to dim the lights in your house, mimicking the sun setting. Opt for lamps below eye level with warmer bulbs. Stay away from overhead and fluorescent lighting

  • Keep your bedroom as dark as possible at night

Hopefully one or more of these techniques can help improve your sleep. The key to a good evening routine is consistency. Try to aim for the same sleep and wake time every day while incorporating some of these methods, so your body will feel ready for bed each night. This way, you’ll also be able to set yourself up for an optimal eight hours of sleep. Your body and mind will thank you the next day!