How to create an evening routine that helps you unwind and sleep better

If you've ever laid awake with your mind racing or scrolled through your phone only to realize it's way past bedtime, you're not alone. Our evening habits have a big impact on how well we sleep, and how rested we feel the next day. Between work stress, endless notifications, and the chaos of daily life, winding down can feel nearly impossible. But here's the good news: with a few intentional steps, you can create an evening routine that helps your body and mind transition naturally into rest, leading to deeper sleep and better overall well-being.

When you follow a consistent wind-down routine; like dimming the lights or having an herbal tea at the same time each night, your body begins to anticipate sleep, making it easier to drift off. Intentional routines can support your natural circadian rhythms, training your internal clock to know when it's time to rest. By creating predictability, you're preparing for and actively improving the quality of your sleep, which ripples into how you feel, think, and show up the next day.

Building your ideal evening routine doesn't have to be complicated. You can do this by:

• Choosing a consistent "wind-down" time that you can realistically stick to, even if it shifts slightly on busy nights.
• About an hour before bed, reduce stimulation by dimming lights, lowering noise, and tidying your space, these sensory cues help your body understand it's time to slow down.
• Set a screen curfew to avoid the blue light which may delay sleep; try replacing scrolling with a calming activity like reading or journaling.
• Gentle movement, such as light stretching or a short walk, can release physical tension, while mindfulness practices like deep breathing or meditation quiet racing thoughts.
• Establish a nourishing pre-bed ritual; whether it's skincare, a warm drink, or jotting down tomorrow's top three priorities. Find a ritual that feels comforting which can signal the transition from day to rest.

Remember, the goal is consistency and self-compassion. Life gets busy, and some nights your routine will look different. Start with just one or two steps that feel manageable, like turning off screens 30 minutes early or doing five minutes of stretching. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet, and avoid heavy meals, caffeine, or stressful conversations close to bedtime. Over time, these small changes will compound into something powerful: better rest, less anxiety, and a sense of calm that carries you through each day. Tonight, pick just one gentle step to try and build on this over time.

Additional support

If you're in Arizona, Pennsylvania, or Washington, Connections is available to provide services tailored to your needs, ensuring individuals have access to the support they deserve in their time of crisis. Connections walk-in services are available at:

• Connections Phoenix: 1201 South Ave, Unit 150, Phoenix, Arizona

• Connections Tucson: 2802 East District Street, Tucson, Arizona

• Connections Emergency Behavioral Health Crisis Walk-in Center: 1100 S. Cameron Street, Harrisburg, Pennsylvania

• Connections Kirkland: 11410 NE 122nd Way, Kirkland, Washington

Not near a Connections center? Explore national resources to find support options in your area.

If you are struggling or need immediate guidance, you can also call or text 988, the national crisis helpline. Trained counselors are available 24/7 to provide free, confidential support and connect you to local resources. Visit 988helpline.org to learn more.

Sources:

Why You Should Keep a Consistent Bedtime Every Night

1 Hour of Screen Time at Bedtime Raises Insomnia Risk by 59%