We have previously covered how you can master the perfect morning routine. This week is all about constructing an evening routine that is conducive to a restful night’s sleep. By improving your quality of sleep, you ensure that your mind and body are fully rested and prepared for the following day. This will not only make your training easier but you will find you reap many more benefits than if you were tired or lethargic.
The perfect evening routine should focus on two main goals:
- How do we wrap up the day with a clear mind?
- How can we set ourselves up for a deep, glorious, and restorative sleep?
There is nothing worse than getting yourself cosy and ready for bed but not being able to switch off your thoughts about the things you did and didn’t do during the day. Follow these 5 simple steps towards perfecting an evening routine and this will never happen again!
1. List the positive impacts you left on the day
This approach was first developed by Benjamin Franklin who would reflect on his day and ask himself, ‘what good did I do today?’ before going to sleep. Instead of stressing over how productive you were during the day, shift your focus into a more positive and fulfilled one.
2. Take the time to wind down for the evening
Research has found that our brains need about 2 hours to cool down before we can really get into a deep sleep. This means that about two hours before bed you should start winding down your brain. Classical music, meditating, journaling, stretching, and pampering routines are all great ways to relax before jumping into bed.
Put away your phones and switch off the TV to make your evening more purposeful. It is worthwhile avoiding stimulants such as caffeine, nicotine, and alcohol close to bedtime and steering clear of rich meals, spicy dishes, citrus fruits, and carbonated drinks, all of which can trigger indigestion.
3. Make tomorrows to-do list
So often, we are completely overwhelmed by all the tasks we are facing over the next day. This anxiety can negatively affect those precious sleeping hours. By making a to-do list the night before, it helps to clear your brain so it can relax.
4. Make your bedroom a sleep haven
The Mayo Clinic has done a ton of amazing sleep research and found that we need to start thinking of our bedroom like a cave if we want to get a good amount of quality sleep. Consider using blackout curtains, eye masks, ear plugs, ‘white noise’ machines, humidifiers, and fans to keep things cool and quiet.
5. Utilise Sleep Tools
There are several apps out there which are specifically designed to help you sleep or monitor your sleep so improvements can be made.
Sleep Cycle is a great app which will monitor your sleep cycles by movement. This can aid in learning about what evening ‘cool down’ gives you the best night’s sleep.
HeadSpace is another app which takes you through various meditations and mindfulness exercises to help clear your mind and wind down before bed.
Lastly, try to use lights without the blue spectrum. Research has found that the blue spectrum in lights and on our electronic devices actually keep us awake and can disrupt our sleep. Be kind to your eyes and use fixtures that have a more calming light or utilise your phone’s settings to disable the blue light during evening hours.
Remember that an evening routine is just as important as a morning routine. Learn how to perfect both in your life and you will be on your way to a more productive, healthy, and successful day.
About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.
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