We all know the importance of a good morning routine, but creating a relaxing evening routine for healthy lifestyle is just as significant!
Having a chilled evening routine can really help you enjoy your free time, unwind properly, and prepare yourself for the night ahead.
In this guide, we run you through some of the steps you can take to enjoy a more relaxed evening and a better night of sleep when your head finally hits the pillow!
Write Your To-Do List!
We suggest beginning your evening by leaving stress at work, and creating a to-do list for the next day.
This simple activity is a good way to ensure you aren’t left lying in bed worrying about what you have to do the following day – whether that’s work stuff, personal chores, or difficult conversations.
It can also free your mind and help you get better sleep. In fact, researchers in one 2018 study acknowledged that worrying about incomplete future tasks was a significant contributor to difficulty falling asleep. They concluded that spending five minutes writing a specific to-do list for the following day could facilitate sleep.
Watch What You Drink
Work and coffee go hand in hand – we get it! But when you get home and begin to relax into the evening, you should shift your attention away from caffeine. In fact, if you find yourself struggling to drift off to sleep, avoid caffeine where possible in the afternoon.
This is because caffeine can remain in your system for many hours after consumption. One study found that caffeine consumption just six hours before bed could reduce total sleep time by one hour.
Instead, you should consider switching to a non-caffeinated and non-alcoholic beverage for the evening, such as sparkling water, herbal tea, turmeric latte, low-sodium broths, or even a fancy mocktail!
Enjoy a Good Book
Regardless of your occupation, chances are you spend a good portion of the day looking at a screen of some variety. When you are unwinding for the evening, it is therefore worth limiting your screentime.
There is no harm in enjoying your favourite TV show, although keep mindless smartphone browsing to a minimum. Then, at least an hour before bed, put devices away and switch over to good old paper.
The benefits of reading a book extend beyond the fact that you are avoiding stimulating screens. In fact, one 2021 study found that reading a book in bed improved sleep quality when compared to not reading a book. Time to hit the library!
Relax in a Hot Bath
Nothing quite says ‘evening has arrived’ than a nice long soak in the bath. The act of bathing has always been relaxing, although science is now reinforcing this. Not only can immersion bathing help lower blood pressure and slow the production of stress hormones, but it can also help you fall asleep quicker.
A study published in 2019 showed that bathing in water of 40°C to 43°C around 90 minutes before bed helped people fall asleep on average 10 minutes faster than normal.
So, there’s no excuse to miss your bath! Be sure to make the most of your bath by adding in a few handfuls (around 200g) of our bestselling WholyMe Relief Salts. These all-natural Epsom salts are enhanced with powerful organic essential oils like frankincense and eucalyptus, which can help bring calmness and clarity to the mind.
Practice Gratitude Before Bed
As the day comes to a close, it’s the perfect time for some reflection. However, instead of focusing on the negatives, look towards the things in life you are thankful for.
List all the things that evoke feelings of gratitude, whether that’s your friends, family, home, or health, or just little wins through the day.
While this can be an enjoyable activity in itself, practicing gratitude can actually improve your sleep. One interesting study found that the speed of falling asleep and the quality of sleep was greatly improved by gratitude.
These are just a few suggestions to help you relax and enjoy the evening. The question now is: how do you plan to improve your evening routine for a healthier lifestyle?