5 Steps in Your Evening Routine for a Good Night’s Sleep
To help you achieve a good night’s sleep, we asked five professionals, including a business owner and a Chief Operating Officer, to share one step in their evening routine. From establishing a soothing bedtime ritual to ensuring daylight exposure and device-free time, discover the top five steps these experts recommend for a restful night.
- Establish a Soothing Bedtime Ritual
- Unwind with Pre-Bedtime Reading
- Incorporate Qi Gong into Your Evening Routine
- Dim the Lights to Simulate Natural Environment
- Ensure Daylight Exposure and Device-Free Time
Establish a Soothing Bedtime Ritual
A crucial part of my evening routine, which plays a role in ensuring a restful night’s sleep, involves establishing a soothing bedtime ritual. This may include activities like reading a book or engaging in meditation.
It’s important to disconnect from devices such as phones and laptops at least an hour before bedtime, since exposure to blue light can disrupt the body’s natural wind-down process. By replacing screen time with an activity, we allow our minds to relax and make the transition into sleep more seamless, ultimately promoting a more rejuvenating night of rest.
Jacob Maslow
Owner, Rest Equation
Unwind with Pre-Bedtime Reading
I love to read before bed. Reading before bed is a part of my evening routine that helps me turn off my mind, unplug from technology, and relax before bed. I find that reading before bed really helps to ensure a good night’s sleep.
Reading before bed can be beneficial for getting good sleep as it helps to relax the mind, reduces exposure to electronic screens which emit sleep-disrupting blue light, and establishes a calming bedtime routine that signals the body it’s time to wind down.
Macy Westlund
Executive Editor, Macy Michelle
Incorporate Qi Gong into Your Evening Routine
I discovered Qi Gong on YouTube two years ago, and it has been part of my evening routine ever since. I’ve noticed that even five minutes of Qi Gong before bedtime helps me unwind after a long day, so my mind finally rests and stops overthinking.
It’s such a simple but powerful form of exercise. It’s incredible. I’m always amazed at how it helps me sleep like a baby, and even when I wake up and go about my business, I’m more patient with everything and everyone around me.
Anett Racz
Freelance Copywriter, watchingnook
Dim the Lights to Simulate Natural Environment
Although artificial lighting has greatly improved our lives, keeping lights on after sunset can negatively affect our sleep quality. That’s why I start dimming the lights at 8 PM, even though I don’t go to bed until 10 PM.
By doing so, I simulate a natural outdoor environment, which should ideally be illuminated only by moonlight and stars. This practice helps me fall asleep more quickly by reducing cortisol levels and increasing melatonin.
Jason Vaught
Director of Content, SmashBrand
Ensure Daylight Exposure and Device-Free Time
Make sure to get sunlight throughout the day. Exposure to natural light helps regulate your body’s internal clock, which will make it easier to sleep at night.
Additionally, try to create a bedtime routine that includes things like turning off phones and TVs an hour or two before you go to bed. Taking time for yourself allows your mind and body to relax, helping you get the restful sleep that you need.
Scott Orn
Chief Operating Officer, Kruze Consulting
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