While morning routines get all the attention, it's actually your evening routine that determines the quality of your next day. A calm evening leads to better sleep, and better sleep leads to better mornings. It's a virtuous cycle.
Yet most of us end our days scrolling through our phones, mentally replaying the day's stresses, or watching "just one more episode." We collapse into bed wired and wonder why we can't sleep.
The Wind-Down Window
Your evening routine begins 60-90 minutes before your target bedtime. This is your wind-down window—a gradual transition from the stimulation of the day to the calm of sleep.
Think of it like cooling down after exercise. You wouldn't sprint and then immediately lie down. Your mind needs the same gentle deceleration.
A Simple Evening Framework
Phase 1: Close the Day (15 minutes)
Tidy your main living space—a quick surface clear, dishes in the dishwasher, cushions straightened. This physical reset signals to your brain that the day's work is done.
Write tomorrow's top 3 priorities. Getting tasks out of your head and onto paper prevents the 2 AM worry spiral.
Phase 2: Transition (15-30 minutes)
Switch to low-stimulation activities: reading a physical book, gentle stretching, having a cup of herbal tea, or listening to calm music. The key is reducing screen exposure, which suppresses melatonin production.
Phase 3: Prepare (10 minutes)
Complete your personal care routine: skincare, teeth, comfortable pyjamas. Prepare anything you need for tomorrow: clothes laid out, bag packed, lunch prepared.
The Screen Boundary
If giving up screens entirely feels impossible, try this compromise: no social media or news after your wind-down begins. A calm television programme or an e-reader with warm light is far less disruptive than the infinite scroll of social media.
The Brain Dump
Keep a notebook by your bed. If thoughts arise as you're falling asleep—things you forgot, ideas, worries—write them down. This simple act tells your brain it's safe to let go because the thought has been captured.
Start Small
Don't overhaul your entire evening at once. This week, try just one change: write tomorrow's top 3 priorities before bed. Next week, add 10 minutes of reading. Build gradually, and within a month, your evenings—and your sleep—will be transformed.