How to Create a Stress-Busting Evening Routine

Evening routines. Do you really need one?

If you give me a few minutes of your time, I think I can convince you that you do, and explain how to go about creating one.

It’s all rather simple, but the results can be quite powerful.

Now, I recently wrote an article about the importance of having a morning routine, and the truth is, your evening routine is just as important as your morning routine.

In fact, your morning routine actually starts the night before, with your evening routine.

The one sets up the other.

Understanding the point behind your evening routine is crucial because if you don’t prepare properly in the evening, it can negatively affect your morning.

And even though you might be quite busy with your business, work, and family, a well-crafted and consistent evening routine can help soothe some of the chaos and anxiety that comes with having a very full schedule.

I’m even inclined to say that the busier you are, the more you probably need an evening routine.

So let’s get into it.

The Power of a Consistent Evening Routine

Having a simple and repeatable evening routine can do wonders for your sleep quality. By sticking to a consistent pattern before hitting the sack, you’re basically telling your body it’s time to chill out and get ready for some restful sleep.

This whole process is super important because it helps reduce stress and anxiety, letting your mind and body relax and smoothly transition into sleep mode.

In my opinion, the first step is to choose a bedtime and make a genuine effort to stick to it every night. This practice helps regulate your body’s internal clock and lays the groundwork for a restful night.

Throw in some chill activities like reading, journaling, or doing some deep breathing exercises to ramp up the relaxation vibes.

I try to avoid electronic devices at least an hour before bed to dodge that pesky blue light, which can mess with my melatonin production and throw off my sleep cycle.

By keeping up with these habits every night, you’re setting up a reliable routine that works to boost your sleep quality over time. And remember, if you find yourself negotiating with your alarm clock like it’s a hostage situation every morning, it might be time to tweak that bedtime!

This consistent approach not only helps you sleep better but also ups your focus, mood, and productivity the next day, laying the groundwork for a healthier lifestyle.

Why Should You Have an Evening Routine?

Having a consistent nighttime routine is super important for both your mental and physical well-being. Think of it as the bridge between the busyness of your day and the chill vibes of the night.

By creating routines that include relaxing activities like meditation or taking a warm bath, you can help your body and mind prep for some quality sleep, so you have a restful night.

Your bedtime routine is also a great time to reflect on the day, tackle any lingering questions, and get a game plan ready for tomorrow.

This process not only helps you sort out your thoughts but also makes sure you wake up with a clear focus and less stress about what’s on your plate.

Activities like journaling or reading can boost this reflective mood, setting you up for a more productive and focused tomorrow.

Plus, cutting down on screen time and blue light exposure helps keep your sleep-wake cycle in check, making it easier to fall asleep and enjoy deeper, more refreshing sleep.

In the end, a well-planned bedtime routine is like your secret weapon for improving your quality of life, giving you the rest and recharge you need to tackle each new day with energy and enthusiasm.

Here are the main reasons why you should invest in creating a purposeful evening routine:

1. Your evening routine will help you relax

Include at least one habit or activity that will help you “shake off” any stress from the day.

It could be something as simple as watching a funny TV show, playing some online chess or just having a relaxing bath.

Or you might decide to add a short session of slow stretching or gentle yoga.

These activities can help promote relaxation and induce sleep, making it easier to fall asleep and stay asleep.

2. An evening routine gives you a plan for tomorrow

Spend just a few minutes to set some important tasks that you want to complete for the following day.

The evening is the best time to map out your day. This time provides an opportunity for reflection and planning. You’ll wake up with a plan that’s all ready to go.

Review any appointments in your calendar so that you know exactly what’s happening and so that you don’t miss any appointments.

3. Your evening routine “resets” your physical environment and removes friction points

“Reset” your kitchen, bedroom and office to its default state: Clean and organized.

If you do this on a regular basis, it won’t take up much time and it’ll be easier to maintain.

By keeping your spaces organized, you’ll remove friction points in the morning so that you can start your day smoothly and with minimal stress.

4. A good evening routine will help you sleep better

Set a consistent time for “in bed, lights out” and aim to hit that at least 80% of your nights or higher.

You’ll wake up with better energy and feel more capable and confident to take on the day’s challenges.

Dim household lights a few hours before bedtime.

Additionally, disconnect from electronic devices, including computers, to reduce screen time and improve melatonin production for better sleep quality.

Add any other habits that will prepare you for a comfortable, deep sleep.

5. An evening routine blocks out time for your personal development, health and personal activities

This is the space where you can add things like reading, a hobby, light exercise or stretching, among just a few examples. Journaling can also be a beneficial activity, allowing you to reflect on your day and express gratitude.

Even setting aside just 15 minutes can be helpful to process daily events and promote mental well-being.

What to Include in Your Evening Routine

Here are some habits you could include in your evening routine.

Relaxation

• Yoga

• Slow stretching

• Meditation

• Breathing exercises: These techniques can be perfect for unwinding and promoting relaxation.

Health

• Exercise

• Skincare routine

• Fasting (not eating after a certain hour)

• Taking vitamins and supplements

Sleep

• Set a time for “in bed, lights out”

• No screen time at least 1 hour before bedtime

• Dim all household lights at least 1 hour before bedtime. Blocking out light is extremely important for achieving restful sleep, as it impacts the body’s natural signals and hormone release.

• No liquids in the hour before bedtime

Planning and Journaling

• Review and reflect on your day. The answers you find through self-reflection can set you up for a better morning.

• Write out main tasks for tomorrow. This gives you a chance to plan and prioritize, so that you’re prepared and focused for the day ahead.

• Check your calendar

• Short visualization of key timelines and activities for tomorrow

Example of an Evening Routine

Create an evening routine that ties up loose ends in your day and helps set you up for success for the following day. Here’s just one example routine:

• 7pm-8pm: Wash dishes and clean the kitchen. Prepare clothes for tomorrow. Set out your documents, tools, briefcase in preparation of tomorrow’s work.

• 8:00pm-8:30pm: Dim household lights. Slow stretching, slow yoga or meditation.

• 8:30-9:00pm: Journalling (review/reflect on your day). Create a basic plan for tomorrow. Review your calendar for appointments.

• 9:00pm-9:30pm: Brush teeth, skincare and other healthcare routines

• 9:30pm-9:50pm: Reading in bed

• 9:50pm: Lights out, ready for sleep

• 10:00pm: Fall asleep

How to Deal with Challenges in Your Evening Routine

There are several challenges when following an evening routine.

Life can bring surprises and uncertainty, so while having a structured routine is beneficial, being flexible and accepting unexpected changes is important for getting quality sleep and important for overall well-being.

Here are the most common issues:

1.  Not enough time

Solution: Create a short routine and keep it simple. It’ll still be helpful. 

2.  Too tired

Solution: Add habits in your routine that help you boost your energy or are relaxing. For example: light exercise, practicing mindfulness, or listening to soothing music.

3.  Being inconsistent

Solution: Track your evening routine habits in a habit-tracking app or spreadsheet or even on a physical calendar. You’ll be much more consistent simply by tracking. A simple “checkbox” format is quick and easy.

Your Evening Routine Prepares You for Success

Don’t leave your day to chance. Plan for success and prepare for a smooth day.

When you wake up on time, feeling well-rested, in an organized living space, with a clear plan for your day, you’ll be starting out with the best chance to have an enjoyable and productive day.

An effective evening routine can help you process daily events, express gratitude, and identify areas for self-improvement, contributing to better mental health.

Try a few of these ideas out and let me know how things go for you. If you’d like some personal support and accountability in setting up your own evening routine, morning routine and other goals that you’re working on, you can get more info and book a complimentary coaching call on this page.

To your success!

Nigel Cook
Accountability Coach