Have you ever wondered how to get a better night’s sleep?
If so, you might need an evening routine.
A few, simple things that help you wind down and signal to your body that it’s time for bed. Many have some version of a routine: brushing teeth, setting an alarm, things like that.
But, have you ever thought of your evening routine as a way to thank your body and your mind?
It might be a strange thought for some.
Why do I need to thank myself?
Because your body and mind work hard during the day! Your knees crack as they bend down to pick things up off the floor when you are cleaning, your eyes are tired from the strain of looking at the computer during your job, your mind is weary from balancing your to do lists that are never ending throughout the week.
Taking the time in the evening to let your body and your brain unwind is so valuable. If you’re anything like me, you probably have thoughts such as:
“I need to make the most of my time and work right until 11pm.”
“Evening routines take too long.”
“I can’t spend that much time on myself everyday.”
Let me assure you, routines like this don’t make you selfish, they don’t make you unproductive, and they don’t take too long.
If anything, an evening routine will make you more productive, more selfless, and more generous with your time.
Why?
Because by giving to yourself in this small way, you are instilling a constant and daily reminder that you are important. By valuing self-care, you will in turn find that you are able to care for others more deeply. We can only love others well if we first love ourselves.
You might be thinking, “really, my evening routine is a way to love myself?”
Let me tell you as someone who has gone stretches of time without an evening routine, the difference between having and not having one truly affects my sleep and my week. I don’t miss the days of scrolling my phone looking at someone else’s life, waking up with an ache in my neck, or realizing I forgot to take off my mascara last night.
That being said, some nights are better than others (any moms of young children know what I mean), some routines are more involved, some are quick and simple. Seasons change. This is part of adapting to life, and that’s normal!
Here is a simple evening routine that takes no more than 30 minutes, just enough time for you to unplug, relax your body, and quiet your mind before sleep:
Brush your teeth and wash your face
This sounds like simple, antiquated advice (or maybe like a parent telling you what to do) but trust me, the health of your teeth is connected to your entire body, and your face will thank you in 30 years.
Plug your phone in on the other side of the room (or in another room)
Basically, a digital alarm clock should be your new best friend. The blue light against your eyes right before you sleep will actually keep you up and prevents deep sleep. No more scrolling Instagram or late night shopping right before bed, your mind will thank you.
Stretch your body
Whether you spend 2 minutes or 20 minutes stretching makes no difference. The point is to open up and relax your body and to become aware of any aches or pains. It’s amazing how much our bodies can tell us if we choose to focus on them for a few minutes.
Read or write
Reading a good book is such a joy for me in the evening. Those 10 minutes to escape to another world are invaluable. If reading sounds like too much work, try journaling for a few minutes. I’ve found that writing can actually release my mind from trying to hold onto and process and feelings or thoughts I might have, which in turn leads to a better night sleep.
Deep breathing
As someone who has struggled with anxiety, I’ve learned a simple breathing technique that I do right before I go to sleep which has helped me take full breaths rather than small and shallow breaths. Breath in through your nose for 4 counts, hold for 7 counts, breathe out through your mouth for 8 counts. Repeat this 4 times. Dr. Weil has a great article about this practice.
Now there are lots of ways to tweak or add to this routine. Maybe you like to listen to music, drink a cup of tea, draw, etc. Whatever you do, let this simply be a guide for you on your journey to take back your evenings.
Will your routine look different in a year? It might.
But if you keep dedicating those 30 minutes to yourself, you might find a new pocket of your mind, a new awareness of your body, and a constant feeling of living in the present.
Sleep well!
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