From Stress to Rest: Crafting an Optimal Evening Routine

Have you ever just lain in bed or sat on the couch, tired but unable to unwind and shut your eyes? Well, you're not alone. I used to, too. For years, I had a horrible night routine. As a bartender trying to support myself in university, I'd work till 2 AM and then wake up at 7 AM for class, then repeat it. It was exhausting, and once I left that life behind, I knew I needed to change many routines in my life. After years of trial-and-error, I've finally crafted a routine that works perfectly for me. Created from the insights I have gained from Andrew Huberman's podcast and Yoga with Kassandra, my new routine helps me unwind, relax, and prepare for a peaceful night's sleep. Let me share what I do, and hopefully it will give you some ideas on how to craft your own perfect evening routine.

Unplug to Unwind: The Power of Digital Detox

Starting the detox about 30 minutes before bed has significantly helped me ease into my sleep. I try to avoid my phone as much as possible since it's easy to get sucked into social media, losing an hour without realising it.

The greatest benefit of this detox has been in the ability to switch off my ever-active mind, which tends to run a million ideas and distractions. Silly but true example, a puppy video can trigger a cascade of emotions, reminding me of my dogs back home and my family who they live with, ultimately leaving me in a down and homesick mood which then makes it harder to fall asleep.

To replace the screen time, I keep my hands busy with other activities while soothing my mind:

• Brushing My Teeth & Showering: Sounds simple, but it does help in the process. I brush my teeth and shower in cold water for more than 2 minutes, which helps regulate my body temperature and just washes away the stress of the day.
  

• Moisturising: I enjoy moisturising my body after a long day, especially since the pollution in Bangkok can leave my skin dry and irritable. Trust me, men and women, this will make your skin feel fresh and new when you wake up.

• Skincare Routine: I take the time to appreciate my face, cleaning it and rubbing whatever serums and creams I have bought. Not only is it important to do, but it helps me appreciate myself by taking care of my body and just takes the stress away. (Well, more like takes away my wrinkles.)

My simple advice for your digital detox? Leave your tech in another room. When you are tired and ready for bed, the thought of fetching it is exhausting, making the temptation to watch another 100 reels less tempting.

Creating a Cozy Space: A Path to Serenity

For lighting and ambiance, I keep it really simple by dimming my lights to their lowest setting, creating a warm candlelight effect. This minimises the amount of light I take in, which is important for winding down at night. I also fluff up my pillows and place my watter bottle nearby since Thailand is very hot, I do wake up thirsty during some nights.

I'm not big on fancy aromatherapy, but I do like soothing sounds when I go to bed. This is actually a habit I have had for years which started out as a coping method after a traumatic break-in during my university days, which left me struggling to switch off and feel safe at night. Now, I listen to sleep music infused with rain, and here you can find my go-to playlist on Spotify.

Temperature control is key, especially since I live in Thailand which is hot and humid even at night. I cannot sleep without my AC on, because it helps keep the room cool enough to sleep wrapped in a blanket, which helps to regulate my body temperature during the night.

All of this just helps me feel safe and calm when I go to bed, so that my mind can feel at ease and gently drift away to sleep in a few minutes.

Yoga & Mindful Breathing: My Bedtime Ritual for Relaxation

I start with in-bed yoga routines. Yes, you read that right. I do not generally practice yoga in the evenings in the traditional way but rather in the comfort of my bed. With soothing sleep music playing in the background, I follow Yoga with Kassandra's bedtime yoga routine, which is especially helpful on days when my legs ache and my back is killing me. This 10-15 minute session focuses on relaxing the legs and lower back with poses like reclined pigeon pose, gentle spinal twists, half happy baby, and of course, shavasana (corpse pose).

Your breathing is crucial during this, because it helps regulate my breathing and prepare my body for a good night's rest. I usually practice 4-second inhalation followed by 6-8 seconds of exhalation. You don't really have to count the seconds but make sure your exhale is longer than your inhale.

While doing this, I try to meditate and focus either on my breathing or the rain from the sleep music. I do this because as I said earlier, i think of a million things at once, but when I focus on one thing my brain just drifts away into dreamland.

The benefits I have felt from the combination of yoga, breathing, and meditating in bed has honestly significantly improved the quality of my sleep. It helps alleviate my body aches and stiffness, leaving me feeling refreshed and ready for the day.

Final Thoughts: Embracing a New Evening Routine

Transitioning from a chaotic, party-fueled bartending student life to a well-structured evening has been a game changer for me. I have spent years trying to fix my sleep routine, and so far, this one has been the most consistent and successful. I cannot stress enough how much better I feel, both physically and mentally. I find myself more energised, a lot less aggressive, having a better appetite, and just overall feeling amazing. 

If you find yourself struggling to wind down at night, I strongly encourage you to try some of these tips. Tailor them to fit your lifestyle and see how they can help you move from stress to rest. Everyone deserves a peaceful night's sleep and a rejuvenated morning. Give it a shot, you might just find your evenings and mornings transformed, just like mine.

Remember to share your tips and tricks on our social or in the comments below! We would love to hear what helps you relax and destress in the evenings.

Additional Tips:

• Stay Consistent: Consistency is key. Stick to your evening routine as much as you can to see the best results. Even I have my one or two late nights and break my routine, but I try to get back to it the very next night.

• Listen to Your Body: Pay attention to what works best for you and adjust your routine accordingly.

• Create a Sleep-Friendly Environment: My cozy environment might not be what works for you. Experiment with what makes you feel relaxed in bed, maybe aromatherapy, an open window, some whale sounds, or anything that makes you feel at ease.

• Be Patient: It might take some time to notice the benefits, so be patient and persistent.