Did you know that we simply “sleep” through most of our lives? It’s really good for us and our brains. Because while you sleep, a lot of complex processes take place in your body. Your brain processes the information from the day, your immune system is strengthened, and your metabolism is stimulated – to name just a few examples.

Sleep works wonders. For your body, for your mind, and for your soul. But what should you do when a thousand thoughts and worries are racing through your head in the evening and you simply can't relax? A conscious evening routine can help. It supports you in switching off more easily and ending your day in a relaxed way. A well-thought-out evening ritual is often the key to better sleep and more inner peace. [1] [1] Sleep contributes to health and well-being: Stiftung Gesundheitswissen (2021): Sleep: Why we need it

Depending on which ones you cultivate, habits can shape you or break you. We become what we do regularly. - Sean Covey

Evening Routine Tips

Instead of letting the stresses of the day carry you into bed, you can consciously switch off and calm your mind in the evening. This creates the best conditions for restful sleep and greater well-being. Let yourself be inspired by these practical tips for your evening routine and try out what works best for you and your everyday life!

Tip 1: Establish a regular bedtime

Today at 11 p.m., tomorrow already at 10 p.m., and the next day not until midnight: Many people go to sleep at completely different times every day. Studies show that regular sleep habits have a major impact on sleep quality and mental health. [2] [2] Influencing factors of depressive symptoms in sleep disorders: Riemann et al. (2019): "Regularity of Daily Life and Light Exposure in Patients with Insomnia: Associations with Symptoms of Depression"  Even factors such as blood pressure, glucose regulation, and insulin sensitivity are influenced by a regular sleep-wake rhythm. [3] [3] Irregular sleep and cardiometabolic risks: Zhang & Qin (2023): Consistency of Sleep-Wake Schedule Regulates Cardiometabolic Health  To improve your sleep quality with all its health benefits, it can be helpful to add a regular bedtime to your evening routine. Of course, it doesn't have to be down to the minute, but the timeframe should generally be about the same.

Tip: Let your smartphone remind you of the regular bedtime every day and consciously decide to save the next episode of your favourite series for tomorrow.

Tip 2: Turn off electronics

Every day, countless pieces of information bombard you. But all this information and impressions also need to be processed, and for that, your brain needs rest breaks. In practice, the exact opposite often happens: In the evening, even when we are already in bed, we reach for our smartphone or tablet and feed it with even more stimuli. The result is constant tension. [4] [4] The brain needs rest breaks: Hamberger, Beatrice/Techniker Krankenkasse. (2022): Always ready or Digital Detox? 

Several studies show that the blue light from displays can impair melatonin production and thus sleep quality. [5] [5] The influence of blue light on sleep, performance, and well-being: Silvani et al. (2022): The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review   Melatonin is also called the sleep hormone and primarily regulates the sleep-wake cycle. If its release is suppressed by blue light, you won't get sleepy and will fall asleep more slowly. Dr. Birgit Högl, a neurologist specialising in sleep medicine at the University Hospital of Innsbruck, said in a study about this: "Even a brief look at the screen is enough to disrupt melatonin release." [6] [6] Effect of blue light on sleep: Poppeller (2021): Effects of blue light (computer, mobile phone) on the human body and ways to protect yourself from it   

So when you establish a new sleep routine, don't just say "Good night" to the television, but also to all other electronic devices such as your smartphone and tablet early on. If you don't want to turn them off completely – for example, because you let your smartphone wake you up – then turn on aeroplane mode so that neither sounds nor notifications on the display disturb you. It is also recommended for your perfect evening routine to put on blue light filter glasses in the evening if you are still busy with the tablet, laptop, or e-reader.

A study by Manfred Spitzer with several groups shows that the participants who wore glasses with a blue light filter secreted significantly more melatonin than those without. This will make your next morning more restful, concentration will increase faster, and attention is improved, as another study proves. [7] [7] Negative effects of evening use of eReaders on alertness the next morning: Chang et al. (2014): Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness 

Tip 3: Introduce mindfulness rituals

If your thoughts are racing in the evening and you find it difficult to relax, small mindfulness rituals can work wonders. Simply think of 2 - 3 exercises that you like to do and that relax you, and make them a permanent part of your future evening routine. Studies show that regular mindfulness exercises not only reduce evening stress but also improve sleep. Just a few minutes of conscious breathing, a short meditation, or a mindfulness journal as part of your evening routine can help you fall asleep more calmly. [8] [8] Mindfulness meditation and improvement in sleep quality: Black et al. (2015): Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial   

Here you will find a little inspiration on what such exercises could look like:

• Write down your thoughts and experiences of the day in a mindfulness journal. The 6-Minute-Sleep Diary is particularly suitable here, as it additionally supports you in developing your evening routine and aims to improve your sleep quality in the long term. 
• Use the 4-7-8 breathing technique to relax. To do this, breathe in through your nose for four seconds, hold your breath for seven seconds, and then breathe out slowly through your mouth for eight seconds. [9] [9] Effect of the 4-7-8 breathing technique on anxiety and depression: Pandekar & Thangavelu (2019): Effect of 4-7-8 Breathing Technique on Anxiety and Depression in Moderate Chronic Obstructive Pulmonary Disease Patients   
• Yoga! There are many short "Evening Flows" that provide extra relaxation as part of your evening routine. Yoga effectively supports stress reduction. [10] [10] The effects of yoga on stress and mental health: Maddux et al. (2017): The effects of yoga on stress and psychological health among employees: an 8- and 16-week intervention study  Here you will find a great yoga evening routine for beginners:

• Listen to relaxation music or one of the 8 best podcasts for falling asleep. [11] [11] The influence of music before bedtime on insomnia problems: Jespersen et al. (2019): A randomized controlled trial of bedtime music for insomnia disorder   

Tip 4: Feel gratitude

Robert Emmons, a leading researcher in the field of gratitude, puts it this way: "Gratitude is the feeling of wonder and the celebration of life". In a study, he examined the immediate effects of gratitude exercises on well-being and sleep quality. [12] [12] Gratitude exercises and sleep quality: Emmons & McCullough (2003): Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life   

For this, the participants were divided into three groups: The first wrote down daily what they were grateful for, the second what they were angry about, and the third recorded neutral experiences. The gratitude group showed more optimism, joy of life, and satisfaction compared to the others. After 10 weeks, the grateful participants were not only happier, but also had fewer sleep problems and were perceived as more helpful and social.

If it helps you, you can also use a gratitude stone. Place a special piece for you on the nightstand. Hold the stone shortly before going to sleep and think of something you are grateful for.

Evening routine for children: Tips for quiet evenings and better sleep

Children can also use an evening routine to wind down more easily after an exciting day and sleep better. A structured evening routine for children helps to end the day in a relaxed way, promotes emotional development, and provides security through fixed rituals.
Here you will find three simple ideas on what an evening routine for children can look like:

1. Quiet reading or an audiobook

Reading a book together or listening to a relaxing audiobook is a permanent part of the evening routine for many children. The familiar voice of the parents or a lovingly told story helps to quiet their own thoughts and reduce excitement, switch off, and create a relaxed atmosphere.

2. Use the 6-Minute-Diary for Kids

Reflection is valuable not only for adults! The 6-Minute-Diary for Kids supports little people in capturing positive experiences and feelings. In the evening, you can briefly note down together (or on their own, if they’re older) what was particularly nice today or what they’re looking forward to tomorrow. This ritual additionally strengthens self-confidence and ensures a positive end to the day.

3. Simple relaxation exercises

Child-friendly breathing exercises or small fantasy journeys are great elements for a relaxing evening routine with children. For example: Breathe in and out deeply together three times and while doing so “grow big like a balloon and then become very small again.”

Evening routine: Small rituals, big impact

It's also important that you bring a little patience. A new evening routine, whether for adults or children, won't become a habit overnight. Use our evening routine ideas to design your evening step by step in the way that makes you feel most comfortable. Little by little, you will have put together your very own evening routine that helps you fall asleep and positively influences your sleep quality.

As a little treat at the end, we'd like to give you our free eBook "The Golden Evening Routine". In it, we’ve put together another concentrated dose of know-how to support you on your journey to better sleep and healthier habits. 

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This post was written by Elena Rieder. She used to think yoga was a bit silly. That was until she tried it for herself. Since then, mindfulness has become an important part of her life, which fortunately also fits perfectly with her work at the 6-Minuten-Verlag.  

Sources:

[1] Health Knowledge Foundation (2021). Sleep: Why We Need It

[2] Riemann, D.; Krone, L. B.; Wulff, K.; et al. (2019): "Regularity of Daily Life and Light Exposure in Patients with Insomnia: Associations with Symptoms of Depression"

[3] Zhang, C. & Qin, G. (2023): Irregular sleep and cardiometabolic risk: Clinical evidence and mechanisms. Frontiers in Cardiovascular Medicine, 10. 

[4] Hamberger, B. (2023): Digital Detox - Simply Unplug. Die Techniker.

[5] Silvani, M. I., Werder, R. & Perret, C. (2022): The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology

[6] Poppeller, R. (2021): Effects of blue light (computers, mobile phones) on the human body and ways to protect yourself. 

[7] Chang, A., Aeschbach, D., Duffy, J. F. & Czeisler, C. A. (2014): Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings Of The National Academy Of Sciences Of The United States Of America

[8] Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C. & Irwin, M. R. (2015): Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances. JAMA Internal Medicine

[9] Pandekar, P. P. & Thangavelu, P. D. (2019): Effect of 4-7-8 Breathing Technique on Anxiety and Depression in Moderate Chronic Obstructive Pulmonary Disease Patients. In International Journal Of Health Sciences & Research: Bd. Vol.9 (Nummer Issue: 5) [Journal-article]. International Journal of Health Sciences and Research

[10] Maddux, R. E., Daukantaité, D. & Tellhed, U. (2017): The effects of yoga on stress and psychological health among employees: an 8- and 16-week intervention study. Anxiety, Stress, And Coping/Anxiety, Stress & Coping, 31(2), 121–134

[11] Jespersen, K. V., Otto, M., Kringelbach, M., Van Someren, E. & Vuust, P. (2019): A randomized controlled trial of bedtime music for insomnia disorder. Journal Of Sleep Research, 28(4)

[12] Emmons, R. A. & McCullough, M. E. (2003): Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal Of Personality And Social Psychology, 84(2), 377–389