At the end of a long day, what does your wind-down routine look like? Are you someone who takes things slow and focuses on relaxation, or are you more inclined to engage in physical, high-energy activities? The habits we practice during our evening routine can be linked directly to our quality of sleep, and ultimately, our life. If you haven’t yet nailed down your pre-bedtime routine—or are prone to adrenaline-inducing hobbies, no matter the time—consider these therapist-approved ideas for promoting calm and relaxation when you’re ready to unwind for the evening.
- Janet Bayramyan, LCSW, is a psychotherapist and the owner of Road to Wellness Therapy
5 Ways to Have a More Relaxing Evening Routine
Do Some Gentle Yoga
Gently stretching our bodies before bed is one of the simplest ways to promote relaxation, Bayramyan explains. “These actions lower cortisol levels and activate the parasympathetic nervous system, which promotes relaxation and sleepiness,” she says. Before you crawl into bed, take a few moments to do some gentle yoga.
Write Down Your Thoughts
It can be hard to shut your brain off when your thoughts are racing from the day you just had. To help you offload some feelings, consider journaling your thoughts before turning off the lights—it pays off more than you might realize. “Writing down thoughts or tasks for the next day can reduce bedtime anxiety, clearing your mind and helping you relax,” Bayramyan explains.
Turn on a Warm, Dimming Light
Feeling calm and relaxed can be hard when the lights in your space are bright. Instead, turn on a warm, dimming light while unwinding. “Reducing bright light exposure in the evening signals to your brain that it’s time to prepare for rest,” Bayramyan says.
Light a Candle and Take a Bath
Taking a bath helps trigger your parasympathetic nervous system, the part of your brain that helps relax the body. To combine a warm light with a relaxing activity, consider keeping the lights off and light your favorite candle instead.
Be Intentional and Consistent
One of the most important components of setting new habits is being consistent and intentional with your time. “Going to bed at the same time every night helps regulate your body’s internal clock, making it easier to fall asleep and wake up at the same time daily,” Bayramyan says. Sticking to the same routine—repeatedly—will turn these actions into habits over time.
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