Creating an Evening Routine

An evening routine isn’t just about winding down. It is also about preparing for the next day. There are so many times that I have completely annihilated my intentions for the next morning with my actions eight hours prior. And I have done the same with my night with the actions of my morning. I am willing to bet that we’ve all been there.

We had the best intentions in the world… yet they did not lay out as we wanted them to or needed them too. And that’s not always our fault. We need to give ourselves that one, especially if we have small children.

But creating an evening routine can help us set up the best way possible for the following morning. The same as a great morning routine can set us up in the best way or the rest of the day.

Sometimes when I mention routines to clients, I do get a little bit of a kickback because when we talk about routines or structure… there’s a feeling of a lack of freedom or flexibility. That is anything but the case, though!

Routines are composed of daily practices that build & cement themselves into long-term habits from repetition. By making room in life for essential routines, you can take care of yourself better and set the stage for a day filled with intention and purpose.
Cultivating a Morning Routine

This was from my blog about morning routines, but I think I want to add a little bit more to this now.

You can read through my specific morning routine here: Cultivating a Morning Routine. I have moved across the nation, all of my kids are now back in school and not homeschool, we are no longer an active duty military family, and we own our own home… so a lot has changed since I created this one. But, I am still following it. It was the easiest thing to implement again when we settled into our new home and the reason that it was the easiest is because I feel better each and every day when I am able to complete this. I am lead by my feelings, and when I feel something makes me more capable to take on the day, I’m going to do it.

Alright… let’s dig in!

What to consider with an evening routine?

I included here a couple different to consider when it comes to building your own evening routine.

Daily actions that help

Time Outside: When we can have some natural light, it can help set our circadian rhythm for the day. See if you’re able to sit outside, or go for a walk during the daytime!
Limit Alcohol and Caffeine: These can interfere with your sleep. Aim to avoid caffeine within 8-9 hours of bedtime to ensure it doesn’t disrupt your rest. Alcohol can disrupt sleep by reducing REM sleep, leading to fragmented and less restorative rest. Additionally, alcohol’s diuretic effect can cause more frequent bathroom trips during the night.
Digestion: Avoid heavy meals close to bedtime to aid digestion.

Sleeping environment

Dark Sleeping Environment: Use curtains, shades, or a sleep mask to ensure your sleeping space is as dark as possible.
Clutter-Free Bedroom: Remove any stress-inducing clutter from your bedroom. A peaceful environment promotes relaxation.
Optimal Room Temperature: Try to have the room cool, ideally between 60-68°F (15-20°C), for the best sleep conditions. When we sleep, our body cools down… If we can cool it down a little bit faster, we may sleep better.
Bedding Materials: Choose breathable and moisture-wicking bedding materials like cotton or linen to help regulate body temperature and enhance comfort during sleep.
White Noise Machines: Try using a white noise machine that offers a variety of sound options, including fan, rain, ocean waves, or nature sounds. These machines can effectively mask disruptive noises and create a soothing auditory environment for sleep.
Alternative White Noise Sources: If a white noise machine is not available, consider using a fan, air purifier, or humidifier as alternative sources of white noise. These appliances not only produce calming sounds but also help regulate room temperature and air quality for better sleep.

Also, check out Building a Better Sleep Habit for more thoughts here!

Evening routines

Relaxation Time: Consider incorporating stretching, reading, or meditation into your evening routine. These help you unwind and signal to your body that it’s time to relax. You could try essential oils, aromatherapy, and/or massage oils.
Nighttime Hygiene: Take a warm bath with Epsom salts, lavender oil, or bath bombs to relax muscles, soothe the senses, and prepare your body for sleep. Alternatively, if you prefer cooler temperatures, take a cool shower to refresh and invigorate your body before bedtime.
Brain Dump: Take a few minutes to write down any thoughts, worries, or to-dos that are on your mind. This practice can help declutter your mind, reduce anxiety, and ease the transition to sleep. After jotting down your thoughts, organize them into actionable tasks or prioritize them for the next day. This simple practice can help you feel more prepared and less stressed about the upcoming day, promoting better sleep.
Gratitude Journaling: Take a few moments to reflect on the positive aspects of your day. Write down things you are grateful for, achievements, or moments that brought you joy. This practice can help shift your focus from daily stresses to gratitude and positivity, promoting a more peaceful mindset before sleep.
Digital Downtime: Power down your screens at least 30 minutes before bed. The blue light emitted by devices can disrupt your body’s natural sleep preparation. Maybe pick up a book that you have been wanting to dive into to fill that time.
Set a Bedtime Alarm: Work backward to establish a buffer time for winding down. For instance, if you need to wake up at 6 AM and want 7 hours of sleep, start moving toward bed around 10:30 PM, with lights out by 11. This might take some work. If the bedtime that you would like to implement is far off from your current, you may need to do this in 30-minute increments over time.

Added thoughts

A Consistent Sleep Schedule: Our bodies love consistency. Try to go to bed and wake up at the same time every day, but you may have to slowly adjust this. If you are looking for a rabbit hole to jump down with this, read Why We Sleep: Unlocking the Power of Sleep and Dreams.
Stress From Not Sleeping: If you find yourself struggling to fall asleep or experiencing disrupted sleep patterns, try not to stress about it. Stress and anxiety can exacerbate sleep issues and create a vicious cycle of sleeplessness. Practice stress-reduction techniques such as deep breathing, progressive muscle relaxation, meditation, or yoga to calm the mind and body before bedtime.

My Evening Routine

For perspective, I feel like I spent a decade not sleeping well with four kids very close in age. On the other side, I had trouble falling asleep or staying asleep, even when I was able to.

As I worked to reset my body and get accustomed to my evening routine, I found that I could quiet my mind sooner. Because of the things that I chose specifically, I had space for introspection and journaling. I do believe that both of these have gone hand-in-hand.

Here’s what I do in my home

Clean up dinner immediately and close the kitchen. By closing the kitchen, we clean the dirty spaces and put all of the food away. Wipe down the counters and start the dishwasher. Make a cup of tea. Turn on the night light and turn off all the rest.
We have an alarm set to signal electronics off time at 8 pm. During this time, the kids have to turn off their personal electronics and are allowed to be together in the living room to watch a show together.
I head upstairs and immediately lay out my clothes for the next day.
I take nighttime supplements, brush my teeth, and wash my face.
Change into comfortable pajamas and settle into bed.
Send a gratitude statement for the day to my coach.
Journal my thoughts and to-dos, clearing my mind for rest. Or read a little in a calmer book (yes, because some books definitely get me too excited and I want to keep reading).
This is around one of our second alarms for bedtime goes off (9 pm).
The kids come upstairs and begin their changeover and hygiene.
We turn on all of the fans and Spotify/Apply Music rain playlists.
Everybody is in bed by 9:30 pm and lights out!

When building a routine

Write down the evening routine you would like to have. This is not a trick question. You can set this up however you’d like. It can be one thing. It can be 15 things. Simply write down your ideal routine.

Now, narrow down what seems the most feasible out of your ideal routine to start first. Maybe your entire routine is feasible for you to start right away but there are some times when we need to build up simply because it will require us to close down earlier.

Test it out for the first week with a commitment that you will practice this every day of the week. It may not be easy at first but anything that we practice over time does get easier.

Assess how the week went on the weekend. Were there any overlooked steps that could have helped you be more successful with setting up the evening routine that you wanted to have? Is there anything that you would like to do differently for the coming week?

Test it out again for week two with the changes that you felt would help from week one and again go in with the commitment to practice this every day. We are building habits and habits are formed from actions that are repeated.

Reassess one more time over the weekend. Is everything that you are implementing serving you? Are you finding some things don’t necessarily align with what you wanted to originally do with your morning routine? Change it up. You are building something here but if it doesn’t serve you, let it go to give space for something that does.

Once you have a routine in place that you feel good about, feel free to start adding one new element at a time, if you want. This will help you gradually build up your routine. And remember whatever we repeat and are consistently practicing will eventually become a habit that is a part of this routine.

I hope that helps!

With love,

Coach Nik

Creating an Evening Routine