Ever find yourself yawning through the morning, even after your third cup of coffee? If the clock says it’s only 11:30 a.m., but you’re already struggling, a better night’s sleep might be the solution. In fact, about 65% of Americans regularly wake up feeling drained, and one big reason could be their evening habits.
Instead of trying to mask exhaustion with caffeine or hiding tired eyes, you can wake up feeling refreshed and ready to tackle the day. A simple evening routine designed to promote restful sleep might just be the key. Here’s how you can get started:
1. Stick to a Bedtime
First things first, establish a consistent bedtime. Our bodies thrive on routine, so going to sleep at the same time every night helps set a natural rhythm. Most people need anywhere from 6 to 9 hours of quality sleep, so figure out what works best for you. Start winding down about an hour before you want to fall asleep to give your body the signal that it’s time to relax.
2. Prep for the Morning
A peaceful night often starts with feeling prepared for the day ahead. Use your evening to set things up for an easier morning. Lay out your clothes, get your breakfast ready, locate your keys, and handle any small tasks you usually rush through when you’re running out the door. This reduces stress and helps your mind relax before bed.
3. Cut Down on Screen Time
An hour before bedtime, step away from your phone, turn off the TV, and avoid other screens. The blue light from our devices confuses our brains into thinking it’s still daylight, preventing us from feeling tired. Plus, scrolling through social media or watching shows is designed to keep you engaged, not calm. Give yourself a tech-free hour to fully unwind.
4. Practice Mindfulness
Incorporate mindfulness into your bedtime routine to help center your thoughts and let go of the day’s stress. Meditation, gratitude practices, or simply sitting quietly with your eyes closed can help you feel more grounded. If you’re new to this, start small and focus on your breathing. You can also find apps, podcasts, or soundtracks to guide you through a relaxing experience.
5. Create a Cozy Sleep Space
Your bedroom environment plays a big role in how well you sleep. Ensure your mattress is comfortable, your sheets are fresh, and your room is cool and dark. A good quality mattress in particular can make a huge difference, so check out options that suit your sleep needs.
The Bottom Line
Creating a one-hour evening routine can completely transform how you sleep. By following these five steps, you’ll set yourself up to wake up feeling refreshed, energized, and ready to take on the day. Sweet dreams!