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I recently published an article on how to create a morning routine. It occurred to me afterward that having an evening routine is equally important. How we wind down at the end of the day can impact our sleep and subsequently how we start the next day. Good evening routines lead to good mornings and so on …
Some of the activities that are part of a morning routine could also be part of an evening routine. For example, including an element of fun. However, there are a few other things to consider. Here’s a list of activities to think about when trying to create or improve an evening routine.
Consider journaling. In older articles, I’ve talked about journaling to express gratitude and record your accomplishments. Journaling could be a great way to let go of any “stuff” from the day and enjoy the rest of your evening.
Figure out how much sleep you need. This is going to vary by person, but all of us should know how much sleep we need to be our best the next day. Are you going to get that amount every single night? Probably not. But should we try to get that amount on a regular basis? Yes, we should.
Understand your ideal sleep environment. Personally, I think this is one of the reasons that people say they never sleep the same when they’re traveling. Because at home, they have their ideal sleep environment – the room is the right temperature, the bed and bedding are exactly the way they like it, and the ambient noise is something they’ve become used to. Take time to understand your ideal sleep environment.
Evaluate if using a sleep tracker makes sense. Sleep tracking is quite popular right now, whether it’s using an electronic device or just a page in your journal. It’s possible that if we track our sleep, we might learn a few things about ourselves that would be helpful in creating the right sleep environment.
Think about evening beverages. I’m going to lump all the beverages into one category – caffeinated, alcoholic, etc. Again, every person is different but knowing how beverages affect your sleep is important and something to consider. I love a cuppa tea before bed, and it really helps me relax. But I’m careful not to drink anything caffeinated.
Decide how much screen time you want before bed. I try not to look at the news before bed. It will be there in the morning. But I’m totally fine with playing an online game – usually one that’s not very competitive. Right now, I’m trying out one called Japanese Rural Life Adventure where I’m fixing up an old house, growing my own crops, and being self-sufficient with my dog, cat, and chicken. It’s very low key and I don’t find it interrupts my sleep.
Determine if you want to include any physical activity. Typically, I exercise in the morning but sometimes, I like doing some light stretching before bed. Everyone is different so decide what works best for you and helps you sleep well, and wake refreshed.
Take care of yourself. I mentioned in the morning routine article that I’m not into big elaborate skincare rituals. I do try to use some sort of night cream / moisturizer both in the morning and evening. I find it to be beneficial. Oh, and this brings up one more thing. I’m very careful about scented products because I want the scent to be something I can tolerate all night. In fact, let me take it one step further, I want any scent I’m wearing while I’m sleeping to be something I love.
Find something fun to end the day. It might be doing a puzzle or reading a book or something completely different. Maybe listening to a favorite song. Ending your day with a fun activity can clear your head and help you have a good night’s sleep.
Remember there will be days when you can’t do it all. When I’m traveling, I don’t get to do all these things. Sometimes, when Mr. Bartender and I go out to a movie or show in the evening, I don’t get to do all these things. That’s okay. I focus on the ones I feel are most important to helping me sleep well and enjoy my full evening routine the next night.
I hope this list is a reminder that getting a good night’s sleep matters. According to the Centers for Disease Control (CDC), adults do not get enough good sleep. A lack of sleep can impact our work and our relationships. One thing that can help us get better sleep is to think about our evening routine and the activities we can do to make it better.
Image captured by Sharlyn Lauby while exploring the streets of Honolulu, HI
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