The perfect evening routine: how to prepare for bed
Whether you go for an easy jog or actively limit your screen time, studies show there are tried and tested ways to wind down and be sure of a good night’s sleep
TL;DR
- Establishing a regular end-of-day routine helps signal a shift from work mode to rest mode.
- Activities like tidying, painting, or spending time with a pet can serve as effective transition activities.
- Active screen time (checking emails, social media) should be avoided in the two hours before bed, while passive screen time (reading, watching) is acceptable.
- A brightly lit room is better than a dim one when using devices to avoid pupil dilation and melatonin suppression.
- Taking the floor or incorporating movement breaks during prolonged sitting can benefit physical well-being.
- Taking a bath, especially a longer soak, is more effective for sleep onset than a shower.
- Evening exercise can improve sleep, but strenuous workouts should be finished at least four hours before bedtime.
- Eating around three hours before bed is a good aim, ensuring you are not too full or too hungry.
- Consuming caffeine and alcohol close to bedtime can negatively impact sleep.
- Foods rich in fiber and protein are linked to better sleep quality.
- Eating two kiwi fruits an hour before bed or consuming tryptophan-rich foods may improve sleep.
- Consistency in routines and paying attention to individual responses are key to finding a personalized evening routine.