The Simplest Evening Routine That Actually Works!

I have said it before and I will say it again. Sleep is everything! You can eat well, move well, stress less and breath perfectly…..but, if you are in a sleep deficit every night, none of the aforementioned are as effective. Sleep is the #1 wellbeing investment (in my opinion).

When working with my coaching clients, we spend time on working out what a realistic commitment and structure is to an evening and morning routine. My morning routine is quite extensive……but I will leave this for another day. I want to walk you through what I do every night and why!

Firstly, I keep it super simple. I have three things I do every night as a minimum, anything on top of these will be ‘situation specific’. That is, addressing any specific issues or needs that are present at that moment in time. But what are my THREE?

Blue light blocking glasses: Baxter Blue yellow lens are my ‘go to’.  I will put these on two hours before I want to be in bed. This is going to help my body wind down into the early stages of the sleep cycle. Circadian Rhythm. As part of this I will also dim the lights in the lounge room and kitchen (where we hang out at night). I am very unlikely to change all the bulbs in the house, so I choose to just dim the lights right down. Again, this is trying to minimise the impact of bright lights.

Magnesium: Magnesium glycinate. I have experimented with a variety of types of magnesium (they are not all created equal), but I find glycinate will help me relax, de-stress and improve my sleep quality. It could be psychological, but I feel I train better as well the next morning. However, I would suggest this can be attributed to the quality of sleep.

Carbohydrates: I choose to eat quite a low level of carbohydrates during the day. I have typically had no carbs at night. However, I then discovered that a small amount of carbohydrates can help with the production of Melatonin. I experimented with this and the quality of my sleep was dramatically better than when I would have zero carbs at night. I would typically include some sweet potato or pumpkin with my meal, but if not, then I would have ‘over night oats’ that I have prepared in the morning. Yes, this means I need to know what I am going to have for dinner….quite early in the day.

EXTRA: Journaling & Gratitude: This is something I often do in the morning, but, I would suggest you try building it into your evening routine as it’s a really good time of the day to stop – reflect – consider your objectives for the following day – note what you are grateful for and why.

So, I keep my evening routine quite simple. But, I find it really effective for sleep quality, recovery and even productivity in the evening and morning. Your task is to build out three commitments in the evening and commit to healthy evening routine.

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