Evening Routine for a Better Tomorrow

I absolutely love my morning and evening routines, they help me feel so relaxed and present. I’ve already shared my morning routine, but I think a lot of people overlook their evenings, which are just as important. Your evening routine is key to unwinding, de-stressing, and setting yourself up for a better tomorrow.

Sleep is one of the most important factors for our health. We detox and restore during sleep, so optimizing your evening routine for a good night’s rest is essential. A lot of things in our daily lives mess with our sleep. But when you get deep, restorative rest, you wake up feeling refreshed and energized. Isn’t that what we all want?

Some common sleep disruptors include a racing mind, blue light, eating heavy meals too close to bedtime, and drinking caffeine too late in the day. There are also other factors like alcohol, room temperature, an uncomfortable bed or pillow, and your bed partner (I hate to say it, but I know from experience… I have a husband!). Some of these are hard to change, but others are totally within your control.

Preparing for Good Sleep Starts Early

Believe it or not, it starts when you wake up. Getting sunlight within the first hour of waking has incredible benefits, it boosts your mood by increasing serotonin, supports your energy levels, helps your body produce vitamin D, and most importantly, sets your circadian rhythm. This internal clock regulates when you feel awake and when you feel sleepy, which leads to better sleep quality and consistency.

If you want to learn more, I highly recommend Andrew Huberman’s podcast. He raves about morning sunlight, and his sleep series with Matt Walker is full of amazing insights.

I usually wake up around 7 a.m. and go for a walk, anywhere from 10 to 30 minutes. It gets my body moving and helps lift my mood. In the winter, I’ll be honest, I struggle with this a bit more (I live in Ohio, where it’s cold and cloudy much of the year), so I take shorter walks when it’s freezing. But even on cloudy days, the sun is still out! If it weren’t, it would be nighttime. You’ll still get the benefits of morning light, it just takes a bit longer, about 20 minutes instead of 5–10. And no, this doesn’t count through windows, sorry!

Caffeine and Meal Cut-Off Times

I love my morning coffee. But if I have it too late in the day, it affects my sleep. Caffeine has a half-life of 4–5 hours, which means that after 5 hours, about half of it is still in your system. Would you drink half a cup of coffee right before bed? Probably not! I try to have my last cup around 1 or 2 p.m., and definitely not after 3 p.m. I go to bed at 10 p.m., and this timing works for me. Depending on your sleep schedule, you may need to adjust this, but it’s something to be aware of.

I try to eat dinner between 6-7 p.m. and the only thing I drink after 7pm is either lemon water or tea. Eating meals right before bed will increase your heart rate, getting your heart rate lowered early in the night is important, it allows for a more restorative sleep. If I know I am having a heavy meal, I try to eat closer to 6 p.m., this allows for enough time for my body to process the food which gets my heart rate lowered sooner.

Lights Out

Blue light from phones, TVs, and even standard light bulbs messes with your body’s melatonin production. Your brain still thinks it’s daytime when it’s not, which keeps you alert and awake. Our ancestors rose with the sun and went to bed when it set. But now, with modern lighting, we can stay “awake” way past sunset, then wonder why we’re struggling to fall asleep. If you’re scrolling your phone or watching TV until the minute you fall asleep, this might be your sign!

The best thing you can do is eliminate blue light 1–2 hours before bed. Start with an hour and slowly increase to two if it feels good. Personally, I don’t use any bright lights past 9 p.m., sometimes even as early as 8:30! You’ll be shocked how quickly you start getting sleepy. Turn off the TV, put your phone away, and switch to warm lighting or candles. I use a Himalayan salt lamp and a book light with a soft orange-red glow. It’s super cozy and sets the perfect nighttime vibe. I also got blue light glasses for Christmas and love them.

Activities to Unwind

You might be wondering, what am I supposed to do if I can’t scroll or watch Netflix? Try reading, journaling, coloring, playing a card game, or talking with your partner or roommate. These kinds of activities help your mind slow down. (Well, maybe not the games, depending on how competitive you are!)

If you're someone whose mind races at night, journaling is a game changer. Write about your day, what you accomplished, what could have gone better, what’s coming tomorrow. Putting your thoughts on paper clears space in your mind so you can actually relax.

One of my favorite ways to unwind is reading. I usually read fiction at night and nonfiction in the morning. Nonfiction tends to get my mind buzzing with ideas, while fiction helps me drift off more easily.

Also, if you’re lying in bed scrolling social media right before sleep, your brain is probably overloaded with information. I started putting my phone away at night about four years ago because my job at the time was so demanding. I needed a break, so I turned on Do Not Disturb at night, and I’ve stuck with it ever since. Honestly, if you do just one thing to improve your sleep, let it be this.

Set Your Mind Right for the Next Day

A beautiful way to end your day is with intention. Visualize tomorrow going well, imagine yourself joyful, energized, and calm. Picture opportunities showing up for you and feel gratitude as if they’ve already arrived.

This is something I want to do more often. I also take a moment to thank God for my day, my life, and the people I care about. I pray for anyone on my heart that night. If you’re spiritual or religious, I really recommend incorporating this, it brings so much peace and perspective.

My Personal Evening Routine

Around 8:30 p.m., I turn off electronics and bright lights. I light candles or switch on my Himalayan salt lamp and cozy warm lighting so it’s not totally dark. My husband and I usually sip chamomile lavender honey tea together, chat a bit, and read our books.

When we get into bed, I like to journal or pray before turning out the lights. The fan goes on, the room gets cool and dark, both of which help with quality sleep. It’s a simple routine, but it works for us. I usually fall asleep quickly once the lights are out.

Create an evening routine that feels right for you. Try it consistently for a few weeks and see how much better you feel.