Best Evening Routines to Unwind Faster
A good evening routine makes it easier to unwind and create calm before the night. Here you get a research-based guide to the best evening routines for landing after a long day.
Introduction
The pace of everyday life is high and many continue to be “turned on” long after work.
It makes it harder to relax and even harder to fall asleep. A well-thought-out evening routine helps the body switch from activity to recovery.
Some evening routines work better than others, and in this article, we'll go over what studies show, which habits actually help — and how to build an evening routine that lasts.
Why Evening Routines Are Important To Unwind Faster
The body needs time to reset
The impressions, decisions and stress of the day make the nervous system easily fall into an upturned state.
An evening routine gives the body signals that the pace should be slowed down.
The brain loves predictability
When the evenings look similar, it will be easier for the brain to relax.
You create security, rhythm and a calmer mental pace.
1. Create a quiet hour before bedtime
Reduce stimuli
The last thing we need in the evening is more impressions.
Dim the lighting, lower the sound volume and avoid bright screen lights.
Why it works
Light, sounds and notifications keep the nervous system active.
When stimuli decrease, the body gets the opportunity to unwind faster.
Tips to reduce impressions
- Use lamps with warm light
- Turn the phone on “do not disturb”
- Shut down the computer completely
2. A hot drink to unwind
Why a hot drink calms the body
Heat signals security and helps muscles relax.
It makes it easier for the body to move towards evening mode.
Drinks that go well in the evening
- Herbal tea
- Hot chocolate
- Golden milk
- Warm water with lemon
Supplements often used in evening routines
- Magnesium — used by many for the evening cooldown
- Collagen with glycine — glycine is often used in conjunction with sleep studies
(If you want, you can link to Relivos Magnesium or Collagen here.)
3. Create a digital cooldown routine
Reduce screen time last hour
Phone and computer keep the brain alert, especially through blue light and constant stimuli.
By turning off screens, the brain is given a chance to land.
Switch screen to quiet activity
Sit in silence, read a book or take a light stretching session.
It helps both the nervous system and mind to slow down.
4. Breathing exercises that calm the nervous system
Why Slow Breathing Helps
Breathing is one of the few tools we ourselves can control to influence the nervous system.
Slow breathing helps the body go from “active mode” to a calmer pace.
Try 4-6 breaths
Inhale for 4 seconds and out for 6 seconds.
Repeat for 2 minutes to create a quick sense of calm.
5. Movement that signals security to the body
Gentle stretching and light yoga
Calm movements help the body release tension built up during the day.
You will need no more than 5-10 minutes. Focus on slow transitions.
Let the movements be controlled and easy. It's not training, it's training.
6. Journal or Thought Downloading
Relieves mental pressure
Writing down thoughts or tomorrow's to-do list reduces mental strain.
It helps the brain shut down for the evening.
Why it works
It frees up space and reduces the “mental background noise”.
Ideal if you often lie down and think about everything you haven't had time to do.
7th. Create an evening routine that fits your life
Start from 3 steps: calm, movement and recovery
An evening routine doesn't have to be complicated.
The important thing is that you create a flow that feels natural.
Example of simple routine
- Hot drink
- Breathing for 2 minutes
- Light stretching or journal
8. Nutrition that can support the evening routine
Magnesium
Used by many in evening routines to support warm-up and relaxation.
Wisteria
Occurs naturally in collagen and is highlighted in studies on sleep quality.
Herbs such as chamomile and lemon balm
Common ingredients in evening tea that support calmness.
(Internal link to Relivo products can be added here.)
9. Be consistent — that's the key
An evening routine works best when followed regularly.
You don't need “perfect evenings” -- you just need to show up.
Summary
A good evening routine is not about perfection, but about small steps that help the body and mind slow down.
By reducing impressions, using calming habits and creating security in routines, it will be easier to unwind faster.
Experiment, adapt and build a routine that feels sustainable in your everyday life.
Sources
- Harvard Medical School — Sleep and Relaxation Techniques
- Journal of Sleep Research — Evening routines and sleep quality
- Frontiers in Psychology — Breathing and stress regulation
- Mayo Clinic — Importance of reducing screen time before bed
- Nutrients Journal — Magnesium and relaxation response
