1. Why an evening routine is important
The day ends as it began – with rituals.
A conscious evening routine creates relaxation, promotes sleep quality, and helps you reflectively conclude the day.
This way, the night becomes a true source of regeneration and the next day starts more refreshed.
2. Basics & Explanation
- Definition: Evening routine = structured sequence of actions before going to bed.
- Benefits:
- Signals to body and mind: “It’s time to wind down.”
- Supports sleep quality through relaxation.
- Prevents brooding through reflection and clarity.
- Typical elements:
- Turning off screen time (phone, PC, TV)
- Journaling or gratitude exercise
- Relaxation techniques (meditation, stretching, reading)
- Preparation for the next day (clothes, to-do list)
3. Challenges & Risks
- Digital distraction: Screen light and social media disrupt melatonin production.
- Restlessness: Stress or brooding prevent winding down.
- Irregularity: Different bedtimes confuse the biorhythm.
- Overwhelm: Too many routines feel burdensome.
4. Tips & First Steps
- Set time: Same time every evening → stabilize sleep rhythm.
- Introduce gradually: Start with 1–2 fixed rituals (e.g., reading + drinking water).
- Screen-free zone: No phone or laptop 60 minutes before sleep.
- Promote relaxation: Soft light, calm music, breathing exercises.
- Use reflection: Gratitude or a short daily note for inner peace.
5. Your next step
Get the bestforming app and benefit from:
- Guided evening routines with checklists
- Tools for relaxation and sleep preparation
- Reminders that help you consistently wind down
This way, you end the day consciously – and create the foundation for restful sleep and a clear start the next morning.