Evening Routines - Simple Sleep Preparation

The Foundation

An effective evening routine doesn't need to be complicated. Start with these core elements and build from there based on what feels good for you.

Set a consistent start time - Begin winding down at the same time each evening
Create a signal - Choose one activity that marks the beginning of your routine
Remove pressure - Your routine can be as short as 15 minutes
Stay flexible - Adapt your routine based on the day you've had

Choose 2-3 activities that appeal to you. Remember, the goal is consistency, not perfection.

Herbal Tea Ritual - Prepare and enjoy chamomile, lavender, or another calming tea
Journaling - Write down three things from your day or tomorrow's priorities
Reading - Physical books or magazines work best; avoid screens
Gentle Stretching - 5-10 minutes of light movement to release tension
Breathing Exercises - Simple breathwork to calm your nervous system
Gratitude Practice - Reflect on positive moments from your day
Preparation - Lay out clothes or prepare lunch for tomorrow

Here's one example of how to structure your evening. Adapt the timing and activities to suit your preferences.