Why Your Evening Routine and night time habits Matter for Sleep & Mental Health
We all know the importance of a good morning routine which I highlighted in my last blog, but have you ever thought about how your evening routine and your night time habits can affect your sleep, mood, and overall well-being?
Think of your brain like a busy office—all day, it’s processing information, solving problems, and making decisions. At night, it needs time to switch off, reset, and recharge. But if you’re overstimulating it—scrolling social media, watching intense TV shows, or thinking about work—it’s like trying to shut down your computer while 50 tabs are still open! No wonder falling asleep can feel impossible.
This all comes down to neuroscience. Your body has a built-in circadian rhythm—its internal clock that regulates sleep, hormones, and energy levels. When we follow a structured wind-down routine and create better night time habits, we support melatonin production (your sleep hormone), lower cortisol (your stress hormone), and allow the brain to transition into a restful state.
And the good news? You don’t need a perfect two-hour bedtime routine—just small, intentional changes to your night time habits can make a world of difference. Here are 10 easy ways to wind down for better sleep, mental clarity, and stress relief. I have also added lots of links for further reading, research or websites which will delve deeper into why it is so important. Hope this helps.
10 Best Night time Habits for Better Sleep & Mental Health
1. Reduce ‘Mental Clutter’ Before Bed
Have you ever got into bed and suddenly remembered everything you need to do tomorrow? That’s your brain trying to keep you organised—just at the wrong time! Try writing down your to-do list or journaling before bed. This tells your brain it’s safe to switch off and reduces overthinking.
Further reading: Why journalling is good for sleep and journal prompts to help
2. Step Away from Screen
Devices such as your phone, iPad, laptop and TV all emit blue light, which tricks your brain into thinking it’s still daytime, blocking melatonin production. Try switching off at least 60–90 minutes before bed, or use blue light filters. Avoid strong over head lighting in your rooms, dim your lights or use side lights instead.
Further Reading: Harvard Study on Blue Light and Sleep
3. Avoid Late-Night Stimulation
News, social media, or binge-watching a gripping drama keeps your brain on high alert. Instead, swap it for a book, a calming podcast, or relaxing music—all of which help you transition into a sleep inducing mood. Getting into a big discussion or argument will also raise your cortisol and stress hormones, and you will find it harder to switch off from what was said.
Try This: Best Sleep Podcasts for Relaxation
4. Move Your Body – But Not Too Late
Regular exercise is brilliant for stress relief and sleep, but intense workouts right before bed can be overstimulating, it will result in higher cortisol levels. If you love evening movement, try a gentle walk, stretching, or bedtime yoga to help you wind down and create serotonin which will calm your mind and body for a better nights sleep.
Recommended: Yoga Poses to Improve Sleep
5. Eat for Better Sleep
Caffeine, alcohol, and heavy meals before bed can disrupt sleep cycles. If you need a snack, go for sleep-friendly foods like bananas, almonds, or oats, which help boost melatonin naturally. These sleep inducing foods contain tryptophan which will make you feel naturally sleepy.
More Info: Best Foods for Sleep
6. Establish a Wind-Down Ritual
Young children have bedtime routines, and adults shouldn’t be any different. It is so important to create good night time habits that signal to our brains that it is time to slow down, relax and get ready for sleep. A simple wind-down routine such as a warm bath, a milky drink or a herbal tea, some mediation or reading a book, all signals to your body that sleep is coming.
Try This: Calming Herbal Teas for Sleep
7. Optimise Your Sleep Environment
Your bedroom should ideally be a sleep sanctuary, peaceful and calming not a second office or TV room. Keep it cool, dark, and clutter-free. Use blackout curtains, a weighted blanket or essential oils like lavender to create a calm, sleep-friendly atmosphere. Open your window to keep the temperature cool and try to keep lighting low and ambient. Wear an eye mask or ear plugs if you are particularly sensitive to light and noise.
More on Sleep Hygiene: National Sleep Foundation Guide
8. Stick to a Consistent Sleep Schedule
Going to bed and waking up at the same time—even at weekends—trains your body’s internal clock, improving sleep quality and reducing fatigue. It may feel hard not to have a lie in at weekend but studies show that we cannot bank sleep or catch up on sleep. We have to be consistent with our sleep routine and schedule, so at weekends an extra hour is ok but any longer and you will undo any benefit.
Find Your Chronotype: Are You a Night Owl or an Early Bird?
9. End the Day with Gratitude
Instead of lying awake thinking about what went wrong today, rewire your brain for positivity by writing down three things you’re grateful for. Studies show this simple habit reduces stress and improves sleep. It can also help to write down three things that went well during the day, your little moments of joy or pleasure, this trains your brain to notice them more and more and enables you to go to sleep feeling more positive about life in general and calmer.
Further Reading: The Neuroscience of Gratitude
10. Try Relaxation Techniques
If your mind races at night, try breathing exercises, guided meditation, or journaling. Even a few minutes of mindfulness can calm your nervous system and help you fall asleep faster.
Try This: Listen to the relaxation audio you received from me – contact me if you want me to resend the link.
Final Thoughts & Next Steps
It is so important to remember that a healthy nighttime routine isn’t about perfection—it’s about small, consistent habits that help your brain and body prepare for rest. You don’t have to do all 10—just start with one or two and see the difference they make.
Which of these habits will you try tonight? Let me know in the comments!
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