Most “evening routine” advice is written by people who don’t have kids, jobs, or Netflix addictions. After working with hundreds of real people (including exhausted parents and overworked professionals), here’s what actually helps you unwind without turning your night into another chore.
Dinner That Doesn’t Ruin Your Sleep
Skip the “alkaline-rich” jargon and remember:
- The 3 S’s Rule: Soup, salad, or small (pick one)
- Real people meals:
- Scrambled eggs with spinach (5 minutes)
- Turkey roll-ups with avocado
- “Clean out the fridge” veggie stir-fry
Pro tip: If you’re starving after dinner, try tart cherry juice – natural melatonin boost.
The 5-Minute Tea Hack
Forget fancy loose-leaf rituals. Here’s how normal people do it:
- Keep a mug and tea bags by your bed
- Boil water when you brush your teeth
- Steep while you change into PJs
Best sleepy teas:
- Chamomile + mint (for people who hate chamomile)
- Rooibos (naturally sweet, caffeine-free)
- Decaf chai (feels indulgent but won’t keep you up)
Gratitude Without the Cringe
The journaling you’ll actually do:
- Shower thoughts: Name one decent thing about your day while washing your hair
- Text a friend one positive thing from today
- Mental replay: Before sleep, fast-forward through your day’s highlights like a movie trailer
The Screen Dilemma Solved
Instead of “no screens before bed” (laughable in 2024), try:
- 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds
- Night mode always on (even during the day)
- Audio-only scrolling: Listen to podcasts/books while getting ready for bed
The 3-Minute Body Reset
For when you’re too tired for yoga:
- Wall legs: Lay on floor with legs up the wall (2 min)
- Neck rolls: Gentle circles to release tension
- Box breathing: In 4 counts, hold 4, out 4, hold 4
Making It Stick
1. The Bare Minimum Rule:
- If you’re exhausted, just do ONE thing from this list. Something > nothing.
2. Emergency Unwind Kit:
Keep these by your bed:
- Sleep mask
- Magnesium spray
- Notepad for racing thoughts
Why This Works:
- No perfect routines required
- Adapts to real life chaos
- Actually helps you fall asleep faster
Final thought: Your evening routine shouldn’t feel like another item on your to-do list. It’s about creating small moments of peace in a noisy world. Even just turning your phone facedown an hour before bed counts as self-care.