One of our roles here at The Maas Clinic is to help our clients to develop habits and routines which support their health and wellbeing.

A vital part of everyone’s day-to-day is their evening routine. A good evening routine sets you up for a good night’s sleep… which leads to a better morning…. a better daytime… and so on.

Below we’re sharing a simple evening routine for a great night’s sleep. This is one which can be easily tweaked to suit your needs and lifestyle.

For the purpose of this example, we’re using a bedtime of 10pm. The hours of 10pm – 6am are key for the body’s detoxing functions. We recommend, if possible, that our clients are in bed and headed to sleep by 10pm.

A simple evening routine for a great night’s sleep

6pm – Warm shower or bath and regulate the temperature of your bedroom

Taking a warm shower or bath can help to bring your body’s electrical charge back to neutral. Throughout the day, you’re exposed to Electromagnetic fields (EMF) via technology. Things like stress can also add to the body’s electrical charge leading to a “tired but wired” feeling. To bring your body’s charge back to neutral, consider an evening bathing routine.

If you opt for a bath, using Epsom salts a few times a week can be a great option, they are packed full of Magnesium—a mineral linked to good sleep function. Be mindful however that Epsom salts can aggravate individuals who are sensitive to sulphur based foods, including: garlic, onions, cauliflower and Brussels sprouts. For individuals with a sulphur sensitivity, it is advisable to avoid Epsom salts. Interestingly, such individuals are also likely to be CBS gene carriers. You can read more about our work with genetics here.

This is also a good time to regulate the temperature of your bedroom. Around 18°C is ideal. 

6.30 – 7pm – Dinnertime

Giving yourself plenty of time to digest is beneficial for your sleep. Eating too late can negatively impact your digestion, making it uncomfortable to sleep. Furthermore, it can throw your gut processes into a tailspin.

Good gut health plays an integral role in your overall wellbeing, including sleep.

Aim to eat at least 2 hours before bedtime to give your body plenty of time to rest and digest.

7.30pm – Clear up after dinner and prep anything needed for the next day

Your home environment has a direct impact on your inner peace. Clutter can cause micro-stressors, leading to a heavy mental load.

Try clearing your kitchen before you continue your evening as a gift to yourself for the following day.

This is also a great time to organise anything you may need for the following day, including packed lunches, clothing or sportswear.

8pm – 9.30pm – Relax and unwind

This is your time to totally switch off and unwind. Delta brainwaves are low frequency and occur when you’re in a relaxed state, sleeping or meditating.

Delta brainwaves help to ready the mind for sleep.

What helps you to truly relax? Watching TV, reading and meditating are all popular pre-bedtime habits. Just be mindful of consuming content which is relaxing rather than over-stimulating.

9.30pm – Head to bed

If you’re aiming to be asleep by 10pm, ensure that you’re finishing up your evening routine in good time. A 30 minute window allows you time to brush your teeth, wash your face and hop into bed.

Try to avoid blue light, emitted by phones and bright white light bulbs, at this time as it can signal to your body that it’s daytime, thus inhibiting your ability to dose off. Ideally, limit blue light exposure from sunset onwards.

Instead, keep the lights in your bedroom low or use amber lightbulbs, wear blue light filtering glasses and read a book to help you to peacefully drift off.

Good quality regular sleep underpins vibrant health. If you’re looking to improve your energy and overall wellbeing, your sleep habits are a great place to start.

Let us know if you give this relaxing evening routine a go and if it helps you to achieve a great night’s sleep!