Morning routines may get most of the attention, but as many say, a good morning starts the night before.
The upcoming time change and a conversation with a friend has me thinking about fall and winter evenings and wind-down routines. I’m wondering how I can create an atmosphere that’s cozy and calm, filled with a restorative practice or two to ease my nervous system and prepare myself to sleep peacefully.
Let’s explore!
Write It
Journal Prompts
What activities or items come to mind when I think about a calm, restorative evening for myself?
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What is one challenge I face when I try to wind down in the evening?
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Write one thing I’d like to stop, start, and continue in my evening or bedtime routine.
Say It
Affirmations
Tonight, I will have a restful night of restorative sleep.
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I will prioritize sleep to allow my body and mind to rebuild.
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My routines are allowed to change with the seasons.
Try It
Action Items
Do a Bedroom Hygiene Assessment
Pick one to try tonight and notice the difference.
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Light: Block ambient light with room-darkening curtains or a sleep mask.
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Sound: Try a sound machine or soft ear plugs.
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Temperature: Keep your room between 60–67°F.
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Texture: Sleep on natural fibers like linen or bamboo.
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Scent: Use lavender, chamomile, or bergamot essential oil.
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Consistency: Aim for consistent sleep and wake times daily.
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Relaxing Rituals: Take a bath, journal, read, meditate, or pray.
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Screens: Limit blue light at least 30 minutes before bed. If you need evening content, try an audiobook, music, or guided meditation instead.
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Daytime Sunlight: Get sunlight during the day to regulate your circadian rhythm.
- Caffeine: Avoid caffeine at least six hours before bedtime.
Explore It
Resources & Links
5 Healthy Bedtime Routines for Adults (Article) — Wim Hof Method
The Importance of Bedtime Routines for Parents (Article) — The Everymom
Wind Down with Gratitude: How Nightly Journaling Helps You Sleep (Article) — Season Journals
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