For quite some time now I have followed a fixed evening routine of about 30 minutes: light stretching and mobility exercises, reading a physical book instead of staring at a bright screen, a warm cup of herbal tea, and a few minutes of deep breathing.
It sounds very simple, but for me it works as a clear signal to my nervous system that the day is over and recovery can begin.
The Sleep Routine That Really Works for Me
A good night’s sleep builds up over the whole evening. These fixed habits make the difference for me:
- Fixed times: a consistent bedtime and wake-up time, every day of the week (weekends included).
- A screen-free hour: no screens (blue light from a phone, tablet, or TV) in the last hour before bed.
- A good sleep environment: a bedroom that is dark, well ventilated, quiet, and cool (for most people comfortable between 16 and 19 °C, or 60 and 67 °F).
- Smart eating and drinking: no heavy meals, alcohol, or caffeine right before the night.
Three Sleep Mistakes I Made Myself for Years
- Going to bed too late: hanging around in front of the TV, which made my total sleep time structurally too short for good recovery.
- Caffeine late in the day: caffeine blocks the action of adenosine, the substance that builds your sleep pressure, and stays in your body for hours. Coffee or an energy drink in the afternoon or evening can disrupt your deep sleep, even if it feels like you fall asleep quickly anyway.
- Wanting to change everything at once: overhauling your entire evening ritual in one go costs a lot of energy and you rarely keep it up.
Build Your Evening Ritual Step by Step
Pick one small adjustment from the list above and make it a fixed habit over the coming week. Only when that runs on its own do you add the next step. With sleep, too, a steady routine works better than a strict one.
The full approach is in The Power of 50+
This is my experience, not medical advice. More background is in “The Power of 50+.”