How I Wind Down: My Evening Routine for Better Sleep

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Being present in the moment is the most important — and at the same time the hardest — part of our daily life. We get distracted through the day, forget things, remember unimportant ones. But when night comes, the mind needs rest. And the way you spend the last few hours of your day shapes your sleep — which is the most important stage of preparing for the morning.

I used to have terrible sleep discipline. I’d watch videos or play games, and then replay those images in my head almost until morning. It couldn’t go on like that — I was exhausted.

So I started reading about it. There’s plenty of material out there, freely available. What I took from it comes down to a few things: set the mood and the atmosphere, prepare the body, and remove the possible irritants.

Ease the body, quiet the mind

A short stretch before bed, or a few gentle asanas, helps release the tension in your body — and your thoughts get less intense too. It can be followed by a short meditation, which deepens the effect and helps you notice the pauses between your thoughts.

Warm light, not bright light

For a couple of hours before bed I try to avoid bright light. A lamp with warm light creates a cozy atmosphere, lowers the sense of anxiety, and helps you relax. It’s a small change that does more than you’d expect.

Darkness and quiet

For deep sleep, being in complete darkness matters. At home I use blackout curtains, but when travelling, hotels and apartments rarely let you recreate that. So I bring a sleep mask with me — and earplugs too, if I’m staying somewhere less peaceful.

There’s no perfect routine

There’s no perfect routine — but there is a conscious attitude toward it, and the discipline that, sooner or later, leads you to your own optimal rhythm.

Your morning makes your day. But after the day, night always comes.