Quality sleep is essential for health, yet many people struggle to wind down at the end of the day. Establishing an evening routine can help prepare your body and mind for restful sleep.
Why Evening Routines Matter
The Sleep Foundation explains that consistent bedtime routines help signal to your brain that it is time to sleep, making it easier to fall asleep and improving sleep quality.
The Science of Sleep Preparation
According to Harvard Health, exposure to blue light from screens can suppress melatonin production and disrupt sleep. Reducing screen time before bed is recommended.
Building Your Evening Routine
The CDC recommends:
- Going to bed at the same time each night
- Making your bedroom quiet, dark, and cool
- Removing electronic devices from the bedroom
- Avoiding large meals, caffeine, and alcohol before bed
- Getting exercise during the day
Relaxation Techniques for Sleep
The Sleep Foundation suggests incorporating:
- Deep breathing exercises
- Progressive muscle relaxation
- Warm baths or foot soaks
- Gentle stretching
- Reading (not on screens)
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