How to: have a mindful evening routine

1. Reflect on the day

In the rush of daily life, it can be easy for days and even weeks to become a blur, without time to stop and reflect and process everything we are achieving, or simply feeling, each day. Before you end the evening, take a moment to reflect on the past day. What went well? What could have been better?

This short exercise will help you learn more about yourself, plus let go of any worries or negative thoughts that may keep you from sleeping. Be kind to yourself and celebrate even the small successes.

2. Turn off your phone

The constant availability of smartphones can cause us to stay online late into the night and become distracted by screens. It’s easy to stay up late mindlessly scrolling, but instead, turn off your phone or activate airplane mode at least an hour before going to bed. This gives your brain a chance to prepare for the upcoming rest period rather than becoming overstimulated.

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Woman turning off mobile phone at home

3. No screens for at least an hour before going to sleep

It’s not just staying away from your phone that can help you have a more mindful evening routine. To ensure a quiet and dark sleeping environment, turn off all other electronic devices at least an hour before going to bed, such as televisions, computers and tablets.

The blue light from screens can impair the production of the sleep hormone melatonin and disrupt the sleep-wake rhythm. Instead, try to incorporate relaxing activities such as reading, listening to music or meditation into your evening.

Empty bed at home,Indonesia

4. Plan the next day

If you find yourself mentally running through your to-do list when you go to bed, use the time in your evening to plan out the next day. This could be as small as choosing your outfit, knowing what you’ll have for breakfast or lunch, or planning a schedule for the day.

Writing down your thoughts can help calm your mind and prepare you for a restful sleep. If your to-do list feels daunting, make a list of the most important tasks and priorities and consider how you can address them most effectively. Consider what needs to be done the next day, and what can be spread out further to make you feel less stressed.

Woman writing 'to do' list

5. Simple breathing exercises to help you fall asleep

Breathing exercises are a simple and effective way to relax and calm your mind. Before you go to sleep, spend a few minutes breathing consciously and deeply.

A popular technique is the 4-7-11 method, where you breathe in for four seconds and breathe out for seven seconds. Repeat this exercise for 11 minutes.

Young Woman Waking Up To A Brand New Day

6. Take time for yourself

Take time for yourself in the evening and treat yourself to something that brings you joy and relaxation. A warm bath, a relaxing cup of tea (try our sleepy valerian tea recipe) or reading a good book can do wonders to relieve the stress of the day and prepare your body and mind for a restful night.

Sleep valerian tea with leaves and flowers on a teacup

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