Intentional unwinding: crafting the perfect mindful evening routine -

Without taking time to first wind down from your day, it’s likely you won’t be able to sleep, or if you can it won’t be as rejuvenating as it could have been had you followed your routine. With this in mind, this guide will go through different ways in which you can craft a perfect mindful evening that fits you and your schedule best.

Curious to learn more about the perfect evening routine? Click through now.

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What is a mindful evening routine? - An evening routine is a set of actions that occur at the same time each evening. By incorporating mindfulness into your evenings, you will likely have a more relaxed night and, thereby, restful sleep, which can lead to better health and wellness overall.

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Why is it important? - How you spend your evenings can impact your life in big ways. It can be easy to overlook the importance of an evening routine due to work, stress, or chaotic family schedules. However, to stay healthy, it’s important to prioritize a steady evening schedule.

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Additional benefits of an evening routine - Mindful routines in the evening allow us to calm ourselves, reflect on the current day, clear our head, and put anxious thoughts to rest. This contributes to better decision-making and decreased insomnia.

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How long should an evening routine last? - In general, mindful evening time can fluctuate from person to person depending on your schedule and needs. However, start with 15 minutes and work your way up to consistently spending 30 or 45 minutes winding down.

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Create a cozy and calm space - Start your routine by creating a clean, clutter-free space that is also cozy. Though it means some extra effort, having things in line can help put your busy mind at ease. An organized space promotes a calming atmosphere.

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Turn off electronics - Spending time on electronic devices before bed can not only disrupt our minds, but our sleep also. The reason is emitted blue light disrupts our circadian rhythm. Aim to stop using electronics two hours before you plan to go to sleep.

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Lower the lights - The lighting in your home or space where you’re sleeping can play an important role. Light impacts our circadian rhythm. Dimming lights at night will promote mindfulness and encourage sleep that is restorative.

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Prepare your space for the next day - Before bed, do a final check that your space is ready for the next day. Ensuring the laundry is put away, dishes are in the dishwasher, and things in general are tidy and clean will help create a sense of peace when you wake.

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Limit caffeine and sugar intake in the evening and late afternoon - Caffeine intake too late in the day can actively keep us awake at night. Drinking caffeine might help keep you awake during the day in a positive way, but it can lead to a vicious cycle of not sleeping then needing to recaffeinate later.

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Use aromatherapy -

Scent is such a powerful tool. It can help us relax, unwind, and be calmer in general. Try a diffuser for a safe yet effective way to use essential oils without having to burn them. One of the most popular calming scents is lavender.

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Do some light stretching or yoga - While you don’t want to elevate your heart rate too much before bed, some light stretching or yoga can help blood flow and aid in releasing tension in your muscles, which in turn will help your body relax and prepare for sleep.

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Brew tea -

Warm tea can calm our senses. Be sure, though, to stick to non-caffeinated, herbal teas like chamomile. This will relax you and help prepare you for a restful night of sleep.

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Take a warm bath or shower -

This is an effective relaxation technique and can also be used to relieve muscle aches and pains. Additionally, the water gives a sense of comfort and calmness, known to improve moods and reduce overall stress.

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Gentle self-massage -

A gentle self-massage of your hands or arms can help loosen and relax you and your muscles. Relaxation will allow your body to become tired and help you rest and sleep even better.

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Gratitude practice and appreciation - Start by acknowledging what you already have in your life and, either mentally or on paper, reflect on things you feel grateful for.

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Spend time outside -

If you live in the countryside or somewhere more quiet and relaxing, consider stepping outside for some fresh air. Experiencing nature can prove beneficial in helping you sleep better.

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Engage in a calming creative activity - Instead of using your phone, consider activities like knitting, coloring, or other similar activities, which keep you and your brain occupied but don’t have a negative effect on upcoming sleep.

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Read a book - Reading a book can be a great activity to do instead of being on your phone. Read something light and easy so your brain doesn’t have to do too much work late in the evening.

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Listen to calm music - Music helps reduce anxiety, boost your mood, and improve memory recall. As long as the music calms you down, it doesn’t necessarily matter the genre. Music can help distract you while allowing your mind to relax.

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Journal - Journaling allows you to put your thoughts and emotions out of your mind and onto paper without fear of judgment from others. It’s an excellent idea for clearing your mind and gaining perspective.

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Meditate and center yourself - Some simple, mindful meditation and focus on yourself can help you be at peace in the evenings. Taking time for yourself and to simply feel your emotions and hear your thoughts makes space for calmness.

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Creative visualization and imagining your future - Visualize and positively imagine your future, near and far. Be sure to think about aspects you’d like to incorporate from current times into the future. Picturing your happy, peaceful future will set your mind and anxiety at ease and prepare your body for rest.

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Practice mindful eating - Eating heavy meals late in the evening or at night can disrupt sleep. Your body is trying to process food while you are also trying to sleep peacefully. Focus on healthier, lighter food options if you need a snack in the evening.

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Think of your day - Many people find it restorative to reflect on their day and empty their mind in the evening before bed. Think about how you felt throughout the day, what made you proud, what you learned, and more.

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Plan your next day - This doesn't have to be anything in depth, but at least a rough outline of when you’ll wake up and what you need to tackle the first few hours of the day will go a long way.

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Hydrate with limited water - Your body needs water all day long and even in the evenings. However, be sure to not drink too much water so you can avoid having to wake in the middle of the night to use the bathroom.

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Mindful reflection on positive moments - Focus specifically on positive moments from the day. For example, think of your favorite moment, your most proud moment, or three things you're particularly grateful for from today.

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Decide on a bedtime -

In the evening it's best to think of, and decide on, a bedtime. You want to ensure you get eight hours of restful sleep and are able to go through your evening routine.

Sources: (Olaya Sport) (Female Mind Unleashed)

See also: The daily routines of history's greatest minds

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