Simple Evening Routine Hacks That Actually Help You Wind Down (Video)

Transcript

One hour before bed: why it matters?

One hour before bed: why it matters?

Evening Wind-Down

In this quick guide we’ll walk through easy steps to signal the end of work, dim lights, cool the room, and more, plus the one habit that makes all the difference and set yourself up for a restful night.

Give Yourself a Defined End to the Day

Create a clear end-of-day signal. Shut down your laptop, move it out of sight, change into comfy clothes, or brew a calming tea. Do it at the same time each night and signal your brain it's time to unwind.

Set a Phone Curfew

Set a phone curfew. An hour before sleep, place your phone face down in another room, preferably outside the bedroom. This cuts the mental buzz so you can relax without constant alerts.

Phone curfew

Put your phone face down in another room at least an hour before you plan to fall asleep, and keep it out of sight.

Cool the Room Down

Cool the room to help your body temperature drop naturally. If you can’t adjust the thermostat, a cool shower or a quick bath before bed works well.

Dim the Lights Earlier

Dim the lights early. Bright overhead lights tell your brain it’s still daytime. Switch to lamps or lower-brightness bulbs an hour or two before sleep.

Do Something Low-Stimulation That You Actually Enjoy

Do something low-stimulation you actually enjoy. Read a novel, listen to a soothing podcast, stretch gently, or dabble in a simple creative hobby. Keep it calm, not exciting.

The one habit to end day

The simple habit that ties it all together is a consistent end-of-day signal, like changing into comfy clothes at the same time each night. That cue tells your nervous system to start winding down.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.