{"id":7929,"date":"2023-06-06T07:39:08","date_gmt":"2023-06-06T06:39:08","guid":{"rendered":"https:\/\/www.themaasclinic.com\/?p=7929"},"modified":"2023-06-06T12:21:16","modified_gmt":"2023-06-06T11:21:16","slug":"a-simple-evening-routine-for-a-great-nights-sleep","status":"publish","type":"post","link":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/","title":{"rendered":"A simple routine for a great night’s sleep"},"content":{"rendered":"

<\/div>
<\/p>\n

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.<\/h2>\n

A vital part of everyone\u2019s day-to-day is their evening routine. A good evening routine sets you up for a good night\u2019s sleep… which leads to a better morning…. a better daytime… and so on.<\/p>\n

Below we\u2019re sharing a simple evening routine for a great night\u2019s sleep. This is one which can be easily tweaked to suit your needs and lifestyle.<\/p>\n

For the purpose of this example, we\u2019re using a bedtime of 10pm. The hours of 10pm – 6am are key for the body\u2019s detoxing functions. We recommend, if possible, that our clients are in bed and headed to sleep by 10pm.<\/p>\n

\n<\/div>

<\/div><\/div><\/div><\/div><\/div><\/section>
<\/div>
<\/p>\n

A simple evening routine for a great night’s sleep<\/h2>\n

\n<\/div><\/div><\/div><\/div><\/div><\/section>

<\/div>
\n\n \"\" <\/div>\n
<\/div><\/div><\/div>
<\/div>
<\/p>\n

6pm – Warm shower or bath and regulate the temperature of your bedroom<\/h2>\n

Taking a warm shower or bath can help to bring your body\u2019s electrical charge back to neutral. Throughout the day, you\u2019re exposed to Electromagnetic fields (EMF) via technology. Things like stress can also add to the body\u2019s electrical charge leading to a \u201ctired but wired\u201d feeling. To bring your body\u2019s charge back to neutral, consider an evening bathing routine.<\/p>\n

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\u2014a 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<\/a>.<\/p>\n

This is also a good time to regulate the temperature of your bedroom. Around 18\u00b0C is ideal.\u00a0<\/span><\/p>\n

\n<\/div>

<\/div><\/div><\/div><\/div><\/div><\/section>
<\/div>
\n\n \"\" <\/div>\n
<\/div><\/div><\/div>
<\/div>
<\/p>\n

6.30 – 7pm – Dinnertime<\/h2>\n

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.<\/p>\n

Good gut health plays an integral role in your overall wellbeing, including sleep.<\/p>\n

Aim to eat at least 2 hours before bedtime to give your body plenty of time to rest and digest.<\/p>\n

\n<\/div>

<\/div><\/div><\/div><\/div><\/div><\/section>
<\/div>
\n\n \"\" <\/div>\n
<\/div><\/div><\/div>
<\/div>
<\/p>\n

7.30pm – Clear up after dinner and prep anything needed for the next day<\/h2>\n

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

Try clearing your kitchen before you continue your evening as a gift to yourself for the following day.<\/p>\n

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

\n<\/div>

<\/div><\/div><\/div><\/div><\/div><\/section>
<\/div>
\n\n \"\" <\/div>\n
<\/div><\/div><\/div>
<\/div>
<\/p>\n

8pm – 9.30pm – Relax and unwind<\/h2>\n

This is your time to totally switch off and unwind. Delta brainwaves are low frequency and occur when you\u2019re in a relaxed state, sleeping or meditating.<\/p>\n

Delta brainwaves help to ready the mind for sleep.<\/p>\n

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.<\/p>\n

\n<\/div>

<\/div><\/div><\/div><\/div><\/div><\/section>
<\/div>
\n\n \"\" <\/div>\n
<\/div><\/div><\/div>
<\/div>
<\/p>\n

9.30pm – Head to bed<\/h2>\n

If you\u2019re aiming to be asleep by 10pm, ensure that you\u2019re 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.<\/p>\n

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\u2019s daytime, thus inhibiting your ability to dose off. Ideally, limit blue light exposure from sunset onwards.<\/p>\n

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.<\/p>\n

\n<\/div>

<\/div><\/div><\/div><\/div><\/div><\/section>
<\/div>
<\/p>\n

Good quality regular sleep underpins vibrant health. If you\u2019re looking to improve your energy and overall wellbeing, your sleep habits are a great place to start.<\/h2>\n

Let us know if you give this relaxing evening routine a go and if it helps you to achieve a great night\u2019s sleep!<\/p>\n

\n<\/div><\/div><\/div><\/div><\/div><\/section>

<\/div><\/div><\/section>
<\/div><\/div><\/div><\/div><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"

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. Here we share a simple evening routine for a great night\u2019s sleep.<\/p>\n","protected":false},"author":2,"featured_media":7849,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"acf":[],"yoast_head":"\nA simple routine for a great night's sleep - The Maas Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A simple routine for a great night's sleep - The Maas Clinic\" \/>\n<meta property=\"og:description\" content=\"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. Here we share a simple evening routine for a great night\u2019s sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"The Maas Clinic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/themaasclinic\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-06T06:39:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-06T11:21:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2121\" \/>\n\t<meta property=\"og:image:height\" content=\"1414\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"anna@brandmantra.co.uk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@laurensmaas\" \/>\n<meta name=\"twitter:site\" content=\"@laurensmaas\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"anna@brandmantra.co.uk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/\"},\"author\":{\"name\":\"anna@brandmantra.co.uk\",\"@id\":\"https:\/\/www.themaasclinic.com\/#\/schema\/person\/b185e5a375955f70a62cdef45dc7a55c\"},\"headline\":\"A simple routine for a great night’s sleep\",\"datePublished\":\"2023-06-06T06:39:08+00:00\",\"dateModified\":\"2023-06-06T11:21:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/\"},\"wordCount\":739,\"publisher\":{\"@id\":\"https:\/\/www.themaasclinic.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg\",\"articleSection\":[\"News\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/\",\"url\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/\",\"name\":\"A simple routine for a great night's sleep - The Maas Clinic\",\"isPartOf\":{\"@id\":\"https:\/\/www.themaasclinic.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg\",\"datePublished\":\"2023-06-06T06:39:08+00:00\",\"dateModified\":\"2023-06-06T11:21:16+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#primaryimage\",\"url\":\"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg\",\"contentUrl\":\"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg\",\"width\":2121,\"height\":1414,\"caption\":\"Young man waking up in the bed in the morning\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.themaasclinic.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"A simple routine for a great night’s sleep\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.themaasclinic.com\/#website\",\"url\":\"https:\/\/www.themaasclinic.com\/\",\"name\":\"The Maas Clinic\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/www.themaasclinic.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.themaasclinic.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.themaasclinic.com\/#organization\",\"name\":\"The Maas Clinic\",\"url\":\"https:\/\/www.themaasclinic.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.themaasclinic.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2020\/03\/screenshot.png\",\"contentUrl\":\"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2020\/03\/screenshot.png\",\"width\":1200,\"height\":848,\"caption\":\"The Maas Clinic\"},\"image\":{\"@id\":\"https:\/\/www.themaasclinic.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/themaasclinic\/\",\"https:\/\/x.com\/laurensmaas\",\"https:\/\/www.instagram.com\/themaasclinic\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.themaasclinic.com\/#\/schema\/person\/b185e5a375955f70a62cdef45dc7a55c\",\"name\":\"anna@brandmantra.co.uk\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.themaasclinic.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c5c7d2c9e46d89f9eea45c18538c1b7e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c5c7d2c9e46d89f9eea45c18538c1b7e?s=96&d=mm&r=g\",\"caption\":\"anna@brandmantra.co.uk\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"A simple routine for a great night's sleep - The Maas Clinic","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/","og_locale":"en_GB","og_type":"article","og_title":"A simple routine for a great night's sleep - The Maas Clinic","og_description":"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. Here we share a simple evening routine for a great night\u2019s sleep.","og_url":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/","og_site_name":"The Maas Clinic","article_publisher":"https:\/\/www.facebook.com\/themaasclinic\/","article_published_time":"2023-06-06T06:39:08+00:00","article_modified_time":"2023-06-06T11:21:16+00:00","og_image":[{"width":2121,"height":1414,"url":"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg","type":"image\/jpeg"}],"author":"anna@brandmantra.co.uk","twitter_card":"summary_large_image","twitter_creator":"@laurensmaas","twitter_site":"@laurensmaas","twitter_misc":{"Written by":"anna@brandmantra.co.uk","Estimated reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#article","isPartOf":{"@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/"},"author":{"name":"anna@brandmantra.co.uk","@id":"https:\/\/www.themaasclinic.com\/#\/schema\/person\/b185e5a375955f70a62cdef45dc7a55c"},"headline":"A simple routine for a great night’s sleep","datePublished":"2023-06-06T06:39:08+00:00","dateModified":"2023-06-06T11:21:16+00:00","mainEntityOfPage":{"@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/"},"wordCount":739,"publisher":{"@id":"https:\/\/www.themaasclinic.com\/#organization"},"image":{"@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg","articleSection":["News"],"inLanguage":"en-GB"},{"@type":"WebPage","@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/","url":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/","name":"A simple routine for a great night's sleep - The Maas Clinic","isPartOf":{"@id":"https:\/\/www.themaasclinic.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#primaryimage"},"image":{"@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg","datePublished":"2023-06-06T06:39:08+00:00","dateModified":"2023-06-06T11:21:16+00:00","breadcrumb":{"@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#primaryimage","url":"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg","contentUrl":"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2023\/03\/iStock-1041836248.jpg","width":2121,"height":1414,"caption":"Young man waking up in the bed in the morning"},{"@type":"BreadcrumbList","@id":"https:\/\/www.themaasclinic.com\/news\/a-simple-evening-routine-for-a-great-nights-sleep\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.themaasclinic.com\/"},{"@type":"ListItem","position":2,"name":"A simple routine for a great night’s sleep"}]},{"@type":"WebSite","@id":"https:\/\/www.themaasclinic.com\/#website","url":"https:\/\/www.themaasclinic.com\/","name":"The Maas Clinic","description":"","publisher":{"@id":"https:\/\/www.themaasclinic.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.themaasclinic.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/www.themaasclinic.com\/#organization","name":"The Maas Clinic","url":"https:\/\/www.themaasclinic.com\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.themaasclinic.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2020\/03\/screenshot.png","contentUrl":"https:\/\/www.themaasclinic.com\/wp-content\/uploads\/2020\/03\/screenshot.png","width":1200,"height":848,"caption":"The Maas Clinic"},"image":{"@id":"https:\/\/www.themaasclinic.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/themaasclinic\/","https:\/\/x.com\/laurensmaas","https:\/\/www.instagram.com\/themaasclinic\/"]},{"@type":"Person","@id":"https:\/\/www.themaasclinic.com\/#\/schema\/person\/b185e5a375955f70a62cdef45dc7a55c","name":"anna@brandmantra.co.uk","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.themaasclinic.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/c5c7d2c9e46d89f9eea45c18538c1b7e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/c5c7d2c9e46d89f9eea45c18538c1b7e?s=96&d=mm&r=g","caption":"anna@brandmantra.co.uk"}}]}},"_links":{"self":[{"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/posts\/7929"}],"collection":[{"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/comments?post=7929"}],"version-history":[{"count":8,"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/posts\/7929\/revisions"}],"predecessor-version":[{"id":7936,"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/posts\/7929\/revisions\/7936"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/media\/7849"}],"wp:attachment":[{"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/media?parent=7929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/categories?post=7929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.themaasclinic.com\/wp-json\/wp\/v2\/tags?post=7929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}