Evening Routine Reset

You finish dinner, clear the dishes, and finally sink into the couch. You tell yourself you’ll just watch TV for a half hour or scroll through your phone for five minutes. Two hours later, you’re still there. The room is dark, the Netflix is asking "are you still watching?", and instead of feeling relaxed, you feel tired but wired. Sleep doesn’t come easily, and when the alarm goes off the next morning, it hits harder than ever.

If this sounds familiar, you’re not alone. Most of us have fallen into an evening routine that doesn’t actually help us rest. It feels good in the moment, but it doesn’t set us up for a good night’s sleep, and it definitely doesn’t help us wake up with more energy. The good news? Changing it is easier than you think. With just a few small shifts, you can build a bedtime routine that helps you fall asleep faster, sleep more deeply, and wake up feeling refreshed.

This guide will show you exactly how to reset your evening routine step by step. No guilt, no rigid schedules, just practical habits you can start tonight.

That post-dinner slump is real, but sitting down immediately after you eat is one of the fastest ways to slip into the phone-scroll vortex. Adding a bit of movement helps you avoid that trap and supports digestion too.

Try going for a short walk with a friend or family member, playing with your dog, or stretching for five minutes. Even light activity sends a signal to your body that the day is shifting gears. Research shows that gentle movement after dinner can help regulate blood sugar and improve sleep quality, so you’re setting yourself up for success hours before your head hits the pillow.

If you’re craving something soothing after dinner, brew a cup of Peppermint tea. It’s naturally caffeine-free, supports digestion, and helps your body transition from mealtime into rest mode.

A messy space keeps your brain in “go” mode, even when you’re ready to rest. Taking a few minutes to reset your environment creates a sense of calm that carries into the rest of the night.

Spend five to ten minutes clearing the kitchen, wiping down counters, or setting up the coffee maker for tomorrow. These small habits don’t just make mornings easier, they also help your mind slow down. You’re signaling that the day’s tasks are wrapping up, which helps you fall asleep faster later.

This is also a good time to do a quick mental reset. Write down tomorrow’s to-do list, prep lunches, or set out clothes. Getting these tasks out of your head frees your mind from racing thoughts when you get into bed.

Most of us go straight from chores to screens, but adding a “transition activity” here can change everything. This is where you intentionally shift from the productive part of your night into the restful part.

Spend half an hour doing something that’s both enjoyable and screen-free. You could read a good book, listen to music, talk with your partner or a friend, or spend time on a hobby. Even a few minutes of drawing, journaling, or knitting can help your body and mind start to relax.

If you love a warm drink in the evenings, try Turmeric Tonic during this part of your routine. With ginger, cinnamon, and turmeric, it’s warming, grounding, and caffeine-free — perfect for this gentle wind-down time.

Light is one of the strongest signals your body uses to decide when it’s time to sleep. Bright overhead lighting and glowing screens confuse that signal and delay the natural release of melatonin, which makes it harder to fall asleep.

About an hour before bed, switch off bright lights and use lamps or softer lighting instead. Blue light from phones and tablets tells your body it’s still daytime, which can keep you awake even when you feel tired.

If avoiding screens completely isn’t realistic, dim the brightness, turn on night mode, and avoid stimulating content. Scrolling through news headlines or watching intense shows can keep your mind alert long after you turn them off. Instead, choose something calming, like an audiobook or a playlist designed for relaxation.

This is where the magic happens. About an hour before you go to bed, make tea part of your bedtime routine. The warmth, the scent, and the ritual of brewing a cup all help your body recognize that the day is coming to a close.

Choose a caffeine-free blend to avoid sleep disruption. Some of our favorites:

• Lights Out – Chamomile, lavender, and valerian root work together to support deep, restful sleep.

• Immunity – A gentle rooibos and elderberry blend that helps you ease into rest.

• Chamomile – A classic for relaxation and calm.

• Cinnamon Spice – Naturally sweet and caffeine-free, perfect if you want something cozy after dinner.

As you sip, spend a few minutes doing something restorative. Deep breathing exercises can lower your heart rate and prepare your body for sleep. Reading a good book can quiet a busy mind. Even five minutes of stillness can shift your body into a state of rest.

The final hour before bed is your opportunity to create the conditions for quality sleep. Keep it calm and consistent.

Read a few chapters of a book you enjoy. Do a short, gentle stretch routine. Listen to soft music. Spend a few minutes talking quietly with someone you love. These activities help your nervous system settle and make it easier to fall asleep when you climb into bed.

Try to stick to a set bedtime every night, even on weekends. Going to bed and waking up at consistent times helps regulate your body’s internal clock, which improves sleep quality and makes mornings feel easier.

If you wake up during the night, resist the urge to grab your phone. Instead, get up and do something calm, like reading or breathing exercises, until you feel sleepy again.

Building a healthy evening routine is less about perfection and more about consistency. If the full routine feels like too much, start with one or two steps and build from there. Maybe you focus on putting your phone away earlier this week, then add a nightly cup of tea next week.

Your routine doesn’t have to look the same every night either. Life changes, and that’s okay. The key is to keep a few core habits — low light, limited screens, and calming activities — as consistent as possible. Over time, these habits will help you fall asleep faster and wake up feeling more rested.

Remember, this is about creating a routine that works for you. Even five minutes of intentional calm can make a difference. Small steps add up.

Here’s how your night might look when you put all these steps together:

• 6:30 – 7:00 PM – Eat dinner and enjoy it without screens.

• 7:00 – 7:30 PM – Take a short walk or do light stretching.

• 7:30 – 8:00 PM – Reset your space and prep for tomorrow.

• 8:00 – 8:30 PM – Do a screen-free activity like reading, journaling, a craft, or connecting with family.

• 8:30 – 8:45 PM – Brew a calming tea like Lights Out or Chamomile.

• 8:45 – 9:30 PM – Focus on calm: deep breathing, reading, or quiet conversation.

• 9:30 – 10:00 PM – Lights low, screens off, and into bed.

Adjust the times to fit your life. The goal is to create a rhythm that your body and mind can rely on every night.

What time should I stop using screens before bed?
Aim to turn off screens at least 30 to 60 minutes before bedtime. Blue light delays your body’s production of melatonin, which helps you fall asleep. If you need to use devices, reduce brightness and enable night mode to limit the impact.

How long before bed should I drink tea?
About an hour before bed is ideal. That gives your body time to absorb the calming properties of herbal tea and reduces the chance you’ll wake up during the night. Choose caffeine-free blends like Lights Out, Chamomile, or Peppermint for the best results.

How can I redo my evening routine?
Start by observing what your nights currently look like. Notice the habits that leave you feeling restless or awake. Then choose one step from this guide to focus on. That could be limiting screens, going for a walk after dinner, or brewing tea before bed. Once that step becomes a habit, layer in another. Consistency is more important than doing everything perfectly right away.

What can I do to fall asleep better?
Create an environment and routine that support rest. Dim the lights about an hour before bed, avoid screens, and do something calming like deep breathing or reading. Keep your bedroom cool, dark, and quiet. Going to bed at the same time every night helps too. If you often feel wired, try turning down stimulation earlier in the evening and replacing scrolling with relaxing habits.

What if I don’t have two hours for an evening routine?
Even 20 to 30 minutes can make a big difference. Focus on the essentials: dim the lights, avoid screens, and spend a few minutes on a calming activity like reading or sipping tea. Small habits are still powerful signals to your body that it’s time to rest.

Do I need to follow the same routine every night?
You don’t have to follow it perfectly, but consistency helps your body learn when it’s time to sleep. Try to keep the main parts — low light, limited screens, and calming rituals — the same most nights. Even on weekends, going to bed and waking up within an hour of your usual schedule helps maintain healthy sleep patterns.