Stell Dir vor, Du gehst abends entspannt ins Bett, Dein Kopf ist frei von Gedankenkarussellen, und am nächsten Morgen wachst Du erfrischt und voller Energie auf. Klingt traumhaft, oder? Mit einer Abendroutine, die auf Dich zugeschnitten ist, kannst Du genau das erreichen. Gemeinsam schauen wir uns an, warum eine Routine wichtig ist, welche Elemente dazu gehören und wie Du sie ganz einfach in Deinen Alltag integrieren kannst.
What is an evening routine - and why is it so important?
An evening routine is basically a sequence of habits that you perform in the same order every evening. It helps your body and mind to get into the Sleep mode to switch. While you are usually flooded with stimuli during the day - work, cell phone, appointments - your brain needs clear signals in the evening: it's time to wind down.
Even parents with a small baby often ask themselves when they should start an evening routine for their baby. Experts recommend starting an evening routine as early as possible. This helps the baby to get used to fixed routines and learn to fall asleep in the long term.
And this has a scientific background, not only for babies but also for adults: our brain works more efficiently when it can rely on routines. Regular routines help to Cortisol levels (the stress hormone) and get the body ready for sleep. If you are hectic in the evening or scroll on your cell phone until the very end, you upset your natural rhythm - and that is exactly what we want to avoid, as the Sleep so important is.
Building blocks for your perfect evening routine
Now it's getting practical: what elements are part of a good evening routine? There is no one-size-fits-all recipe, because everyone is different. But there are some basic building blocks that have proven to be effective before going to bed. Try out what suits you.
1. mental relaxation: letting go of the day
After a long day, it's important to calm your mind so that your body can relax. Here are a few suggestions:
- Gratitude ritualWrite down three things every evening that were good today. This directs your thoughts to the positive and helps you to end the day relaxed.
- Writing a diaryIf your head is full of thoughts, write them down. This often makes you feel relieved immediately.
- Meditation or mindfulnessJust five minutes of conscious breathing or guided meditation can reduce stress.
Tip from us: Do you like listening to podcasts? Choose a relaxed, slow episode in the evening to calm your mind - no thrillers or exciting topics.
2. physical relaxation: well-being for your body
Your body carries a lot of tension around with it, especially after a stressful day. Physical relaxation can work wonders:
- Stretching or yoga:
An evening yoga routine is ideal for winding down at the end of the day and preparing your body and mind for sleep. Gentle stretching exercises, breathing techniques, Autogenic training and Meditation help to reduce stress and promote a restful night's sleep. - Face evening routine
An evening routine for the face is an important step for healthy and radiant skin. This includes thorough make-up removal, cleansing and care with suitable products such as toner, serum and night cream. This optimally prepares the skin for regeneration during the night and allows you to relax at the same time. - A relaxing bath or a warm showerAdd essential oils such as lavender to enhance the relaxing effect.
- HeatHave you ever tried a hot water bottle or a cherry stone cushion? The gentle warmth can have a relaxing effect, especially on cool evenings.
- A warm drinkA herbal tea (e.g. lemon balm or camomile) or Golden milk with turmeric have a calming effect on the body. Golden milk also provides anti-inflammatory substances.
Our extra tip: A cup of Apple juice Heat gently and add cinnamon. The warmth and the smell are soothing and make for a relaxing evening. If you don't want anything warm: The Keep Cool supports your nervous system thanks to the vitamin C it contains and is therefore also ideal in the evening.
3. technology-free time: screens off, quiet on
The blue light from smartphones, tablets and computers disrupts the production of Melatonin - the hormone that makes you sleepy. That's why it's ideal to switch off screens in the evening before going to bed.
- At least 30 minutes before sleep no longer use digital devices.
- Use analog activities instead: read a book, do a puzzle or draw.
- If you can't do without your cell phone, activate a blue light filter or wear special glasses.
Pro tip: Set your cell phone to "Do not disturb" mode to stop receiving messages or calls in the evening.
4. planning for the next day: clearing your head
Nothing is worse than lying in bed at night and thinking about tomorrow's tasks. Make your life easier:
- Write a to-do listWrite down everything that comes to mind and put it in order. This takes the pressure off your brain and you can calm down.
- Make preparationsPack your bag, get your clothes ready or prepare breakfast. This saves time and nerves in the morning.
Our recommendation: Use a small notebook or an app that supports you on the go.
5. optimize your sleeping environment
A good night's sleep begins in a pleasant environment. Here are the most important factors:
- TemperatureThe optimum room temperature is 16-18 degrees. Ventilate your bedroom well beforehand.
- DarknessMake sure your room is dark - e.g. with blackout curtains or a sleep mask.
- NoisesAbsolute silence is ideal. If this is not possible, use earplugs or relaxing sounds such as the sound of the sea.
Invest in a good mattress and comfortable bedding. Your bed should be a place to relax - not an office or dining room.
Tips for getting started with your evening routine
An evening routine is like a new hobby: you need a little patience until it becomes a habit. Here's how to get started:
- Start small: At the beginning, only plan to do one thing, e.g. meditate for 5 minutes a day.
- Be flexibleYour routine must fit your everyday life, not the other way around.
- Stay tunedEven if things are bumpy at times - the effect comes with time.
Try out what works for you. Perhaps a short ritual is enough for you, or you enjoy a longer routine. The important thing is that it feels good and does you good.
Common mistakes - and how to avoid them
- Too many changes at onceStart slowly and add new elements step by step.
- Unrealistic expectationsAn evening routine improves your sleep, but it takes time.
- IrregularityThe key to success is consistency. Try to stick to a similar routine at the weekend too.
You can find more tips on how to fall asleep faster in the following article: Fall asleep quickly: the best methods for a restful night
Frequently asked questions (FAQ)
How long should my evening routine last?
That depends on you. Some only need 15 minutes, others enjoy an hour. Test what feels right for you.
What do I do if I don't have time in the evening?
Even a short routine is better than none. Just 5-10 minutes of conscious relaxation can help.
Can I customize the routine?
Yes, absolutely. Your routine should adapt to your life, not the other way around.
What if I forget the routine?
It happens to everyone. The important thing is to get back into it the next evening.
With an evening routine, you create a space for relaxation and self-care. Try out what suits you and observe how your sleep and well-being improve. Your future, well-rested self will thank you!
