Evening Routines for Better Sleep

The Pavlovian Principle of Sleeping

Remember Pavlov's dog? Our brain works similarly when going to bed. If we perform the same actions in the same order every evening before sleeping, we condition our body to become tired. Brushing teeth, putting on pajamas, or reading a book become neurological triggers for tiredness.

Scientific studies show that people with fixed routines not only fall asleep faster but also have a higher sleep quality. Predictability reduces stress levels (cortisol) and signals safety – an evolutionary remnant essential for deep sleep.

Preparation for the Next Day

A good evening routine doesn't start 5 minutes before turning off the light. It is a conscious transition from active doing (sympathetic nervous system) to rest mode (parasympathetic nervous system). Many people take the stress and unresolved problems of the day to bed, leading to the well-known "thought carousel".

Through rituals like writing down tasks for the next day ("Brain Dump") or preparing clothes, you can shed this mental burden. Your subconscious then knows: "Everything is settled, I can let go."

The Problem with Blue Light

Electronic devices like smartphones, tablets, and laptops emit light with a high blue light content. This light spectrum is very similar to daylight and falsely signals to our brain that it is noon. The result: the production of melatonin, our sleep hormone, is drastically suppressed.

Studies have shown that just two hours of tablet use in the evening can reduce the melatonin rise by over 20%. This not only causes us to get tired later but also shifts our entire circadian rhythm backwards (social jetlag).

Dopamine and Restlessness

It's not just the light. Social media and news are designed to stimulate our reward system (dopamine) and evoke emotional responses. Every like, every message, and every headline activates our brain and keeps us in a state of alertness.

Anyone checking emails or scrolling through feeds just before sleeping risks going to bed with anger, worry, or excitement – all emotions that sabotage sleep. A digital break gives your mind the chance to process these stimuli before the light goes out.

1. Progressive Muscle Relaxation (PMR)

Developed by Edmund Jacobson, this technique involves consciously tensing and then relaxing different muscle groups. This helps to reduce physical tension and promotes a feeling of deep relaxation.

2. 4-7-8 Breathing Technique

Breathe in for 4 seconds, hold for 7 seconds, and exhale strongly for 8 seconds. This rhythm acts as a natural tranquilizer for the nervous system.

3. Journaling

Writing down thoughts or things you are grateful for can help clear the mind and reduce stress.

Our internal clock (circadian rhythm) works best when we go to bed and wake up at the same time every day, even on weekends. Consistency helps the body regulate hormone production and optimizes sleep quality.

Find what works for you. It could be a warm bath, listening to calm music, or a light stretching session. The key is to make it a habit you enjoy.