Why creating an evening routine is so important

Creating an evening routine can be incredibly beneficial for your overall well-being. Not only can it help you wind down and relax after a long day, but it can also set you up for a more productive and restful night's sleep.

One of the key benefits of an evening routine is that it helps to establish a sense of routine and structure in your life. When you have a set routine that you follow each night, it can help to calm your mind and reduce feelings of stress and anxiety. Additionally, having a routine can also help you to better manage your time and be more productive during the day. Having a routine can also make your days feel more organized and structured, which can be especially beneficial if you have a busy or stressful job.

Another benefit of an evening routine is that it can help to improve your sleep quality. When you establish a routine that includes winding down before bed, you are setting your body up for a better night's sleep. Activities such as reading, meditating, or journaling can help to calm your mind and reduce stimulation, making it easier for you to fall asleep. Additionally, a hot bath or shower before bed can help to raise your body temperature, which then forces your body to start cooling itself which can make it easier for your body to relax and fall asleep.

Another important aspect of an evening routine is spending an hour without screens. In today's digital age, screens are a constant part of our lives and it's hard to avoid them. However, the blue light emitted by screens can suppress melatonin production, which can make it harder to fall asleep. This is why it's important to avoid screens for at least an hour before bedtime. This can be a time to read a book, do a puzzle, or have a conversation with a family member or friend. Not only will it help you to fall asleep faster, but it can also improve your mental health and reduce the amount of stimulation that screens provide.

So, what might a positive evening routine look like? Here's an example of an evening routine that could be beneficial for many people:

• 7:00pm: Eat Dinner
• 8:00pm: Stop using screens (e.g. read a book, do a puzzle, or have a conversation with a family member or friend)
• 8:30pm: Read a book or do some journaling
• 9:00pm: Meditate or practice yoga
• 9:30pm: hot bath / shower 
• 10pm: Get into bed and read a little before falling asleep

As you can see, this routine incorporates a mix of activities that can help to wind down and relax, such as reading and meditating, as well as activities that can improve sleep quality, such as a warm bath. Additionally, this routine also includes an hour without screens which is beneficial for mental health and reducing the stimulation that screens provide.

Of course, this is just one example of an evening routine, and you may need to adjust the activities and timing to suit your individual needs. However, incorporating some of these elements into your own routine can help you to establish a sense of routine and structure in your life, reduce stress and anxiety, and improve your sleep quality.

It's important to note that an evening routine is not a one-size-fits-all solution. Some people may prefer to exercise before bed, while others may find that it keeps them awake. Some people may prefer to read for an hour before bed, while others may prefer to listen to music. The key is to experiment with different activities and find out what works best for you. It's also important to be consistent with your routine and make it a habit. Habits are formed by repeating an action over time, until it becomes a natural part of your daily routine. So, make sure to stick with your evening routine and make adjustments as needed.

In addition to improving your sleep quality and reducing stress and anxiety, an evening routine can also have other benefits. For example, reading before bed can improve cognitive function and memory, while meditating can help to reduce feelings of depression and anxiety. Yoga can help to relax the body and reduce muscle tension, which can help to improve sleep quality.

It's also worth noting that creating an evening routine can have a positive impact on your relationships. When you spend an hour without screens, you are dedicating time to connect with your family and friends. It can also be a time to connect with yourself, allowing you to reflect on your day and set intentions for the next day.

In conclusion, creating an evening routine can be incredibly beneficial for your overall well-being. It can help you to relax after a long day, set you up for a more productive and restful night's sleep, and promote a sense of routine and structure in your life. By incorporating activities such as reading, meditating, or journaling, as well as a warm bath and an hour without screens, you can create a routine that works for you and helps to improve your overall well-being. Remember to be consistent and make adjustments as needed, and you'll be well on your way to establish a healthy and beneficial evening routine.

Jay Quarmby (Certified Personal Trainer and Lifestyle Optimisation Specialist)