Quick, actionable ideas you can implement tonight
The moment you get home, change into comfortable clothes. This physical transition signals to your brain that the workday is over and it's time to relax.
Bright lights in the evening disrupt your natural sleep rhythm. Use lamps instead of overhead lights, and consider warm-toned bulbs for a cozier atmosphere.
Designate one space in your home as phone-free—maybe your bedroom or a reading corner. Having a physical place without digital distractions helps you truly unwind.
Before bed, organize just one surface—your kitchen counter, bedside table, or bathroom sink. Waking up to even one clear space makes mornings feel calmer.
Don't wait until you're in bed. Set your alarm during your evening routine so you're not touching your phone right before sleep.
Simple but effective. Having water within reach means you don't have to fully wake up if you get thirsty, and starting your day hydrated feels good.
Whether it's silence, soft music, nature sounds, or white noise—be intentional about your evening soundscape. Sound affects your nervous system more than you realize.
Before bed, jot down three things: something you're grateful for, something you accomplished, and one priority for tomorrow. Takes two minutes, grounds your mind.
If you work from home, take a short walk around your block at the end of the workday. This creates the commute transition you're missing.
Your body temperature naturally drops as you prepare for sleep. A slightly cool room (around 65-68°F) supports this process and improves sleep quality.
Finish eating at least 2-3 hours before sleep. Your body can't deeply rest while actively digesting. If you're hungry, stick to something very light.
If you pack lunch, do it in the evening while cleaning up dinner. One less thing to stress about in the morning rush.
The blue light from screens interferes with sleep hormones. Reading an actual book signals your body it's wind-down time.
An hour before bed, set a gentle alarm to remind you to start winding down. It's easy to lose track of time in the evening.
Try not to work, eat, or watch TV in bed. Train your brain to associate your bedroom with rest, making it easier to fall asleep there.