A good night’s sleep begins even before you go to bed

As well as a balanced diet, sufficient exercise and hydration, a healthy lifestyle also includes deliberate periods of rest. However, especially in a stressful everyday life, it isn’t always easy to wind down in the evening – and the tension of the day can also affect your sleep. A mindful evening routine can help you wind down more calmly at the end of the day and get in the right frame of mind for a good night’s sleep.
Here are 7 tips for greater relaxation in the evening:

1. Establish fixed bedtimes

A regular day-and-night rhythm can also help you fall asleep. If you go to bed at roughly the same time every evening and get up at a similar time in the morning, you can better help your body adjust to fixed times for activity and rest.

2. Screen-free time

For many people, using a smartphone, tablet or laptop in the evening is part of their routine. However, the bright blue light from screens can delay the release of the sleep hormone melatonin and thus make it harder for us to feel tired.
Ideally, you should put electronic devices aside about 30 to 60 minutes before going to bed.

3. Consciously wind down in the evening

After a long day at work, it’s often difficult to switch off straight away. A short evening routine signals to the body that it’s time to wind down.

Here are a few tips for winding down:

  • A relaxing walk
  • Stretching exercises or gentle yoga
  • Creative activities such as painting, knitting or crocheting
  • Breathing exercises or meditation
  • Calm music
  • An audiobook (helpful for racing thoughts)
  • Reading by dimmed light
  • Mindfulness exercises (e.g. listing 5 things you can hear, feel, smell, taste and/or see at that moment)
4. Light meals in the evening

Dinner also affects your sleep. Very large or particularly fatty meals can keep the body busy digesting them for longer, making it harder to fall asleep and putting stress on your digestive system. Easily digestible meals low in carbohydrates are a better choice. It’s best to eat two to three hours before going to bed.

Fun fact: According to studies, eating bananas can have a positive effect on sleep quality. 

5. Avoid caffeine, alcohol and nicotine

Drinking caffeinated drinks such as coffee, cola and black tea in the late afternoon or evening can have a significant impact on sleep. Similarly, alcohol and nicotine can also impair sleep quality and lead to a more restless night’s sleep.

6. Turn your bedroom into an oasis of well-being
  • Only use the bed for sleeping (avoid watching TV and working in bed, so that your body knows it’s time to wind down when you’re in bed)
  • Create a quiet environment
  • Ventilate and darken the room
  • A comfortable mattress and a suitable pillow
7. End the day on a positive note

If you spend a long time in the evening working through your to-do list, you’ll often take those thoughts to bed with you. A brief end-of-day routine can help clear your head.

  • Writing in a diary/journaling (to let go of thoughts)
  • Preparing for the next morning so you can drift off to sleep more peacefully and start the day ahead feeling more relaxed

Small habits with a big impact

A relaxing evening routine doesn’t have to be complicated or time-consuming. Even small changes can ensure a relaxing evening and a restful night’s sleep. If you consciously give your body time to wind down at the end of the day, you’ll create the ideal conditions for this.

We wish you a restful night’s sleep!
Your Dole Team