Unlock the Secret to Restful Nights: Evening Routines for Better Sleep

By Harish Sonwalkar Dec 26, 2024

Set a Relaxing Atmosphere

[{"selector":"#anim-e1f9c11c-5d95-44ca-aae5-9ea9b53f2f55","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f08cbdd6-1e4d-4de9-9b31-3a1de61fb61f","keyframes":{"transform":["translate3d(0px, 295.06183%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-791f0341-2c5e-43dc-a4c3-db18692a100a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3edacb78-37e9-4b60-94f6-7ca41e1fc200","keyframes":{"transform":["translate3d(0px, 20.92926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06d7ee3c-1ffc-438b-8bb4-0c70b30d8cc3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-11.639538016213898%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9ca6034c-db6c-4385-bd4d-f874ae530288","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-268448de-1b21-4dde-b40b-45985948b985","keyframes":{"transform":["translate3d(0px, 275.68439%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Dim lights and play soothing music to signal your brain it's time to unwind.

Unplug Before Bed

[{"selector":"#anim-99c2b18c-f3f9-401c-880d-da11ff339c57","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98351dca-ea04-4386-b268-f6d20d4c7f2f","keyframes":{"transform":["translate3d(0px, 20.92926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-788f5911-9a23-4bfa-be3f-ddaf5704e794","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd0f2226-c67e-48e1-93ba-51bee6ffc30d","keyframes":{"transform":["translate3d(0px, 308.95070%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0c681261-4b13-4c81-9a47-a45f00155f35","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6765101c-13fa-41bd-ae47-10b010e060cc","keyframes":{"transform":["translate3d(0px, 278.88894%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Avoid screens 30 minutes before sleep to reduce blue light exposure.

Establish a Sleep Schedule

[{"selector":"#anim-ea347e47-3169-4ce6-af28-0506e631228a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d09155f4-0ea9-4701-959a-c6238230de9d","keyframes":{"transform":["translate3d(0px, 20.92926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6293c84f-c4b1-40fd-b324-0f92da0a5f2c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c577cccd-a465-4138-943e-ae3735afbcb2","keyframes":{"transform":["translate3d(0px, 308.95070%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20bfa57d-4d98-45d7-b70c-747865d67717","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-70342705-65c3-4565-aa01-d02e8ecfcb26","keyframes":{"transform":["translate3d(0px, 282.93075%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Go to bed and wake up at the same time daily to regulate your circadian rhythm.

Practice Mindfulne

[{"selector":"#anim-a19ba4b9-93ee-4fa0-9283-c532a22a0935","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0ce3cf2f-7585-472b-b9dd-904b670d08c3","keyframes":{"transform":["translate3d(0px, 20.92926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56f6da09-f9b4-4a47-92f2-1d21b150b842","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2ea8a110-b9c0-47ca-9de5-83b913710d5c","keyframes":{"transform":["translate3d(0px, 308.95070%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cba599f8-6a6f-4744-9080-737ab92c2d79","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69438e0e-2a72-4cd7-950d-9f2815753879","keyframes":{"transform":["translate3d(0px, 285.82926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Try meditation or deep breathing to calm your mind and relax your body.

Avoid Heavy Meal

[{"selector":"#anim-7e494c46-22ba-4b21-a30e-1fd12ec4db0f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a1e5290-ef3c-4609-ba6c-8d7e2478fd67","keyframes":{"transform":["translate3d(0px, 20.92926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8a7cedf-5fe5-4089-be6e-736c38c9240f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb277eda-906c-41a9-b3d7-b0f3fd96f33d","keyframes":{"transform":["translate3d(0px, 303.39522%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b543d451-ad19-47ac-bd05-ff85ed0f2c2c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55c34d9a-b243-4971-aa3a-9e38a57ac786","keyframes":{"transform":["translate3d(0px, 285.82926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Light snacks promote digestion, while heavy meals may disrupt your sleep.

Prepare for Tomorrow

[{"selector":"#anim-bc42ea72-c2ee-46b6-8f9a-a1eb1d5a4812","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56e9ea65-ec9d-44be-9016-5c587e95c9b6","keyframes":{"transform":["translate3d(0px, 20.92926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ea144eba-ddde-456f-a0e6-8d8e06a593a5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b7b5fd2-abdc-4aba-8f93-5031a6ca6b45","keyframes":{"transform":["translate3d(0px, 303.39522%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6b1fb336-fefb-447f-adae-ab445dd26276","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8afa4ac2-9ac1-4aa1-8efc-9388c4eb88c6","keyframes":{"transform":["translate3d(0px, 285.82926%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Plan your next day to ease worries and foster a sense of control.