How to Wind Down in the Evening for a Restful Night's Sleep

After a busy day, it can sometimes feel difficult to switch off and unwind. Whether you've spent the day working, looking after your family or juggling a never-ending to-do list, taking time to relax in the evening can help you prepare for a restful night's sleep.

Sleep is an essential part of maintaining our overall health and wellbeing. It plays an important role in physical recovery, cognitive function, emotional wellbeing and many of the body's normal physiological processes.

However, creating a relaxing evening routine doesn't need to be complicated. Small, consistent habits can help signal to your body that it's time to slow down and prepare for rest.

From enjoying a warm bath to creating a comfortable sleep environment, here are seven simple ways to wind down before bed and build an evening routine that works for you.

Why Is an Evening Wind-Down Routine Important?

Our sleep-wake cycle is regulated by an internal biological clock, known as the circadian rhythm. This approximately 24-hour cycle helps coordinate when we naturally feel awake and when we begin to feel sleepy.

Light exposure, daily activities and consistent sleep schedules all provide signals that help regulate this internal clock.

As evening approaches and light levels decrease, the body typically begins producing more melatonin, a hormone involved in signalling that it's time for sleep.

However, irregular schedules, stimulating activities and exposure to bright light late in the evening can interfere with the body's natural preparation for sleep.

Developing a consistent wind-down routine can help create a clear transition between daytime activities and bedtime, encouraging habits that support healthy sleep.

7 Ways to Create a Relaxing Evening Routine

There's no single bedtime routine that works for everyone. However, the following habits can provide a useful starting point for creating a calmer, more restful evening.

1. Keep a Consistent Sleep Schedule

One of the most effective ways to support healthy sleep habits is to maintain a regular sleep schedule.

Going to bed and waking up at approximately the same time each day helps reinforce your body's natural circadian rhythm.

Research suggests that irregular sleep patterns may be associated with poorer sleep quality and disturbances in the body's internal timing system (Phillips et al., 2017).

Try to maintain a similar bedtime and waking time throughout the week, including weekends where possible.

Most adults need around seven to nine hours of sleep each night, although individual requirements can vary.

2. Reduce Screen Time Before Bed

Whether it's scrolling through social media, watching television or catching up on emails, screens are often part of our evening routines.

However, exposure to bright light in the evening can affect the body's natural circadian rhythm and suppress melatonin production.

Research has shown that using light-emitting electronic devices before bedtime can delay circadian timing and affect sleep-related outcomes (Chang et al., 2015).

It's also worth considering the type of content you're consuming. Work emails, social media and stimulating television programmes can make it more difficult to mentally switch off.

Try reducing screen time around 30 to 60 minutes before bed and replacing it with activities such as reading, listening to calming music or journalling.

3. Enjoy a Warm Bath as Part of Your Evening Routine

A warm bath can be a lovely way to unwind after a busy day. Taking time to soak provides an opportunity to step away from everyday distractions and enjoy a moment of calm.

Interestingly, research suggests that taking a warm bath or shower around one to two hours before bedtime may help support the body's natural preparation for sleep.

A systematic review and meta-analysis found that warm bathing before bed was associated with improvements in certain sleep-related outcomes, including the time taken to fall asleep (Haghayegh et al., 2019).

This may be related to the way warm bathing influences body temperature. Following a warm bath, heat loss from the skin can help facilitate the reduction in core body temperature that naturally occurs around bedtime.

For an at-home bathing experience, try adding Lucy Bee Magnesium Flakes or Epsom Salts to your bath.

Taking time to enjoy a bath can be a lovely addition to your evening self-care routine, providing an opportunity to switch off from everyday distractions and enjoy a moment of calm.

4. Create a Comfortable Sleep Environment

Your bedroom environment can influence how easily you fall asleep and how comfortably you sleep throughout the night.

Factors such as temperature, lighting, noise and bedding can all affect sleep quality.

During the evening, the body's core temperature naturally begins to decrease as part of the sleep-wake cycle. An excessively warm bedroom may interfere with this process.

Try keeping your bedroom comfortably cool, dark and quiet. Blackout curtains, comfortable bedding and reducing unnecessary noise may help create a more restful environment.

Soft lighting in the evening can also help create a calmer atmosphere as you begin winding down.

5. Support Your Body with Balanced Nutrition

Nutrition plays an important role in maintaining overall health and supporting the body's normal physiological functions.

Eating a varied, balanced diet helps provide essential vitamins and minerals that the body requires every day.

One of these nutrients is magnesium, an essential mineral involved in numerous processes throughout the body.

Magnesium contributes to:

• Normal psychological function
• Normal functioning of the nervous system
• Normal muscle function
• The reduction of tiredness and fatigue
• Normal energy-yielding metabolism

Magnesium can be obtained from a variety of foods, including nuts, seeds, wholegrains, legumes and green leafy vegetables.

For those looking to supplement their magnesium intake, Lucy Bee Magnesium Bisglycinate provides 200mg of magnesium per recommended daily serving of three vegan capsules, equivalent to 53% of the Nutrient Reference Value (NRV).

Magnesium bisglycinate is a form of magnesium in which the mineral is bound to the amino acid glycine.

Magnesium contributes to normal psychological function, normal muscle function and the normal functioning of the nervous system, making it an important mineral for supporting everyday wellbeing.

Some people choose to incorporate their magnesium supplement into their evening routine as part of a consistent approach to self-care.

Want to learn more about this essential mineral? Explore our guide to why we need magnesium, or discover what magnesium bisglycinate is and its benefits.

6. Try Gentle Relaxation Techniques

Taking a little time to relax your mind and body can be a helpful way to transition from a busy day into the evening.

There are several simple relaxation techniques you might like to incorporate into your routine.

• Reading: Spending time with a book can provide a relaxing alternative to scrolling through your phone.
• Gentle stretching: Light, comfortable movements can help you transition away from more physically demanding daytime activities.
• Breathing exercises: Slow, controlled breathing may help promote a sense of calm and relaxation.
• Journalling: Writing down your thoughts or creating a short to-do list for the following day can help you organise your thoughts before bed.
• Listening to music: Choosing calming music can be an enjoyable way to create a quieter evening atmosphere.

There's no need to incorporate every technique. Instead, experiment with different activities and choose those you find enjoyable and relaxing.

7. Be Mindful of Your Evening Food and Drinks

What you eat and drink in the hours leading up to bedtime can influence how comfortably you sleep.

Caffeine is a stimulant that can remain active in the body for several hours after consumption.

Research has found that consuming caffeine even six hours before bedtime can significantly disrupt sleep in some individuals (Drake et al., 2013).

If you're sensitive to caffeine, consider reducing your intake during the afternoon and evening. Remember that caffeine can also be found in tea, energy drinks, cola and chocolate.

Alcohol can initially make you feel sleepy, but it may disrupt sleep later in the night and affect overall sleep quality.

It's also worth avoiding very large meals immediately before bed if they leave you feeling uncomfortable or cause indigestion.

Instead, aim for balanced meals throughout the day and an evening routine that allows you to feel comfortable before going to sleep.

How Long Should Your Evening Wind-Down Routine Be?

There's no set amount of time that everyone needs to unwind before bed.

For some people, 20 to 30 minutes of relaxing activities may be enough to create a clear transition between daytime responsibilities and bedtime.

Others may prefer a longer routine that includes a warm bath, reading or gentle relaxation techniques.

The most important thing is to choose habits that feel manageable and can be incorporated consistently into your lifestyle.

Rather than focusing on creating the perfect routine, think about small changes that make your evenings feel calmer and more enjoyable.

Making Magnesium Part of Your Daily Wellness Routine

Alongside creating healthy sleep habits, supporting your body with adequate nutrition is an important part of everyday wellbeing.

Magnesium is an essential mineral involved in numerous processes throughout the body. It contributes to normal psychological function, normal muscle function, the normal functioning of the nervous system and the reduction of tiredness and fatigue.

Magnesium can be obtained through a varied, balanced diet, while supplements provide a convenient additional source for those looking to support their daily nutritional intake.

Final Thoughts

Creating a relaxing evening routine doesn't need to involve lots of steps or complicated habits.

Small changes, such as maintaining a consistent bedtime, reducing screen time, enjoying a warm bath and creating a comfortable sleep environment, can all contribute to healthier sleep habits.

Taking time to unwind can also provide a welcome opportunity to slow down and focus on your wellbeing at the end of a busy day.

Remember, the most effective routine is one that works for you and fits naturally into your lifestyle.

Whether it's spending a few minutes reading, taking a warm bath or simply switching off your phone a little earlier, make time to rest, relax and reset.

Frequently Asked Questions

References

Chang, A.M., Aeschbach, D., Duffy, J.F. and Czeisler, C.A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237.

Phillips, A.J.K. et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports, 7, 3216.

Haghayegh, S., Maness, T.C., Clark, S.L. and Buongiorno, J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124–135.

Drake, C., Roehrs, T., Shambroom, J. and Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200.

For further guidance on developing healthy sleep habits, visit NHS Every Mind Matters: Sleep.

For more information about magnesium, visit the NHS guide to vitamins and minerals.

Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Do not exceed the recommended daily dose. If you take medication or have an underlying medical condition, seek advice from a healthcare professional before taking supplements.