Why you need an evening routine

What if I told you that your day actually begins the night before. Why do I say this? Because your quality of sleep plus the amount of sleep will determine what type of day you will have. For example, lack of sleep and feeling tired throughout the day may cause you to make poor decisions. Studies have already proven that when we are tired, we tend to choose unhealthy food options or skip workouts because of the fatigue. Plus, your quality of sleep is often determined by the many decisions you make throughout your day. So it’s really a never ending cycle.. Sleep affects decision making skills and the decisions we make affect our sleep. I will be the coach telling you to get 7-8 hours of sleep NO MATTER WHAT. There is nothing worth losing sleep for. I have read so much research on the importance of sleep and maybe I’ll save that for another blog post. I preach this to my clients as well. I will not be the coach telling you to stay up until midnight hustling and then get up at 4am and complete a 2 hour morning routine in order to accomplish all of your goals. The summary in one sentence? Sleep affects your brain, your brain affects everything else. If waking up at 4am and going to bed by 9 works for your schedule, great! Everyone will have a different schedule but everyone needs sleep. I understand there will be seasons when this is easier said than done. Work schedules or a new baby at home for example. But do your best to make it a priority in the long-term. Your health really does depend on it. I am going to focus on the decisions you make in the final hour or so of your day to set yourself up for a great night of sleep which will then set you up for a successful day. A few things that disrupt sleep - screens (I know, I know! just one more episode..) the light can actually suppress melatonin production needed for a restful sleep, alcohol (actually one of the worst things you could do for your sleep), a racing mind (that to-do list for the next day or analyzing a negative event from the past), a large meal, sugar, or caffeine before bed (try to stop eating a couple of hours before you sleep). I have listed a few ideas for a relaxing evening routine to ensure a great night of sleep. Pick one or two to incorporate this week and share your ideas below! If you need help developing a new routine, download my habit tracking worksheet for tips and start tracking your evening routine to see how it impacts your sleep and your day. -CS

No screens

Read a book or write in a journal

Pray or meditate

Stretching or light yoga as a physical release of the day’s stress

Take a hot shower or bath

A face mask or that full skincare routine you usually skip

Diffuse lavender oil

Drink a cup of chamomile tea

Lay out your clothes - the less decisions to make in the morning, the better

Brain dump to release those racing thoughts or to do lists, questions or ideas

Make sure your alarm is set

Write a gratitude list