7 Calming Evening Habits for Better Sleep

Do you struggle with poor sleep and wakeful nights? I know all too well how this affects us through the day. In this article I’m sharing 7 calming evening habits for better sleep.

WHY SLEEP IS IMPORTANT BUT SOMETIMES ELUSIVE

In today’s fast-paced world, good sleep often takes a back seat to busy schedules, late-night scrolling, and brains that can’t switch off from the responsibilities of the day. But the truth is, quality sleep is one of the most powerful things you can do for your health, happiness, and overall well-being. By cultivating simple evening habits, you can create a bedtime routine that helps you wind down, sleep better, and wake up feeling refreshed.

More than that, focusing on better sleep is an important part of intentional living. When you take the time to slow down, prioritise rest, and be mindful of your evening routine, you create space for a more balanced, peaceful life.

I know this to be true for myself because I’m currently struggling with a period of bad sleep. Maybe it’s that time of life, maybe it’s because I have much going on or just one of those things that will rectify itself over time. In the meantime, lacking in sleep makes the day feel longer and tougher than it should. This is the personal inspiration behind this article in the hope that it helps me as much as it may help you!

7 EVENING HABITS FOR A BETTER SLEEP

If you’re ready to say goodbye to restless nights and wake up feeling your best, here are seven evening habits to help you sleep better while embracing a slower, more intentional way of living.

1. Create a Calming Evening Routine

Your body and mind need time to transition from the busyness of the day to a state of relaxation. A calming evening routine signals to your brain that it’s time to wind down, helping you fall asleep more easily.

Start by setting a time each evening to begin winding down. This could be an hour before bed, where you dim the lights, turn off screens, and engage in relaxing activities like reading, stretching, or listening to soothing music. You might also include a warm shower or bath, which can help lower your body temperature—a key factor in falling asleep quickly.

By creating a consistent, intentional evening routine, you train your body to expect rest at the same time each night, leading to deeper and more restorative sleep.

2. Limit Screen Time and Blue Light Exposure

Many of us are guilty of scrolling through our phones or watching TV right before bed. However, the blue light emitted from screens interferes with melatonin production, the hormone that regulates sleep. This can trick your brain into thinking it’s still daytime, making it harder to fall asleep.

A simple way to improve your sleep is to set a “no screens” rule for at least an hour before bed. Instead of scrolling, try reading a book, journaling, or practising deep breathing exercises. If you need to use a screen, switch on night mode or wear blue-light-blocking glasses to reduce the impact on your sleep.

Being intentional about your screen time in the evening isn’t just good for sleep—it also encourages you to be more present, mindful, and engaged in the real world rather than being lost in digital distractions.

3. Be Mindful of What You Eat and Drink

What you consume in the evening can have a big impact on your sleep. Heavy, spicy, or sugary foods can cause discomfort and disrupt digestion, while caffeine and alcohol can interfere with your sleep cycle.

Try to eat dinner at least two to three hours before bed, giving your body time to digest properly. If you need a bedtime snack, opt for something light and sleep-friendly, like a banana or a cup of herbal tea. Chamomile, valerian root, and magnesium-rich drinks are great choices for promoting relaxation and sleep.

By making intentional choices about what you eat and drink, you support your body’s natural rhythms and set yourself up for a restful night.

4. Set a Consistent Sleep Schedule

Our bodies thrive on routine, and one of the best things you can do for better sleep is to stick to a regular sleep schedule. Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

Choose a bedtime that allows you to get at least seven to nine hours of sleep and do your best to stick to it. Over time, your body will begin to expect rest at a certain time, making it easier to fall asleep and wake up feeling energised.

This habit isn’t just about sleep—it’s about living intentionally. When you set a consistent schedule, you prioritise your health and well-being, rather than being ruled by an unpredictable routine that leaves you feeling exhausted.

5. Practise Gratitude and Reflection

Taking a few moments before bed to reflect on your day and practise gratitude can help you shift your focus away from stress and anxiety, allowing your mind to settle. Writing in a journal, listing three things you’re grateful for, or simply thinking about positive moments from your day can create a sense of peace and contentment.

Gratitude is a powerful tool for intentional living, helping you cultivate a positive mindset and appreciate the small joys in life. Instead of going to bed feeling overwhelmed, you end your day on a note of calmness and appreciation, which can improve both your sleep quality and your overall well-being.

6. Declutter and Prepare for the Next Day

A cluttered space can contribute to a cluttered mind. Taking a few minutes in the evening to tidy up, put things away, and prepare for the next day can help create a sense of order and calm.

Simple tasks like laying out your clothes, making a To Do list, or tidying your bedside table can make mornings smoother and less stressful. By decluttering and planning ahead, you eliminate unnecessary decision-making in the morning, allowing you to start the day with clarity and focus.

Living intentionally means making choices that serve you, and creating a peaceful environment at the end of the day sets the tone for a more restful night and a productive morning.

7. Incorporate Relaxation Techniques

If you struggle with a racing mind at bedtime, relaxation techniques can help you transition into sleep more easily. Gentle stretching, deep breathing, meditation, or listening to a guided sleep story can all be effective ways to unwind.

Progressive muscle relaxation, where you tense and release different muscle groups in your body, can also help relieve physical tension and prepare you for sleep.

Intentional living is about slowing down and being present in the moment. By making relaxation a priority, you not only improve your sleep but also cultivate a deeper sense of calm and balance in your life.

CONCLUSION

Improving your sleep isn’t just about feeling rested—it’s about creating a lifestyle that supports your well-being, mental clarity, and energy levels. When you make intentional choices about your evening routine, you create space for better sleep and a more peaceful, fulfilling life.

Start by incorporating one or two of these habits into your evenings and see how they impact your sleep and overall mindset. Over time, these small changes can lead to a big difference in how you feel, function, and approach each day.

So tonight, put down your phone, take a deep breath, and ease into a restful night—you deserve it.

And now, over to you! Do you struggle with poor sleep and, if so, what ways have you found to overcome them? I’d love to hear from you so please leave a comment at the end of the article.

For more self-care ideas and to build a supportive self-care plan that fits around you and your life, why not take a look at my Self-Care Workbook. Let’s prioritise YOU for a moment!

MORE ON THIS TOPIC

Here are some more related articles which you might find helpful:

• How to Create a Simple Evening Routine
• 7 Minimalist Morning Routine Tips to Start the Day Well
• 7 Ways to Enjoy Living Life in the Slow Lane
• 11 Nighttime Journal Prompts for Reflection and Relaxation
• 30 Mindfulness Journal Prompts to Ease a Troubled Mind

GET YOUR FREE PRINTABLE

To support a better evening routine, I’ve created a free printable Evening Routine Checklist which you can work through. Pop your details in the box below so I know where to send it.