Why a strong evening routine matters for sleep
After a demanding day, it’s tempting to collapse onto the couch and doomscroll until bedtime. But a thoughtfully designed evening routine signals to your body that it’s time to wind down, reducing stress hormones and easing the transition to sleep. A consistent night ritual can improve sleep quality, boost daytime energy, and create a sense of control in an often chaotic schedule. The goal isn’t to add chores but to create a gentle, predictable sequence that you actually look forward to.
Step 1: disconnect from screens and blue light
Blue light from smartphones, tablets, and computer screens can delay melatonin production, making it harder to fall asleep. Start by setting a “tech curfew” an hour before bed. If you must use devices, enable blue-light filters or wear sunglasses designed for night use. Consider swapping the final hour of your day for low-stimulation activities like reading a printed book, journaling, or listening to calming music.
Practical tips:
- Place devices outside your bedroom or in
