A solid morning routine is essential, but the evening is equally important in shaping the mood for the following day.

Small adjustments to nighttime habits can make a significant impact on how refreshed and positive you feel in the morning.

Take an Evening Walk

A short evening walk, whether around the neighborhood or a stroll with a pet, can have a calming effect on the mind. This simple activity helps to lower blood sugar levels after meals and promotes relaxation.

According to Lee Chambers, a well-being specialist, walking allows the mind to process the day’s events while increasing blood flow to the brain, helping to create a peaceful environment before sleep. For safety, especially when walking in the dark, wear bright or reflective clothing, choose well-lit routes, and avoid distractions like texting or wearing headphones.

Disconnect from Screens

A good night’s sleep is key to a positive mental state in the morning. To improve sleep quality, experts recommend focusing on sleep hygiene, which includes how devices are used at night.

Laurie Santos, a psychology professor, suggests turning off screens 30 minutes before bed and keeping devices away from the bedroom. Avoiding screens can help reduce overstimulation and promote relaxation. Creating a calming environment with soothing sounds, pleasant scents, or a warm beverage can also support restful sleep.

Enjoy a Warm Bath or Shower

Taking a warm bath before bed has numerous benefits for both physical and mental health. Immersion in water can elevate mood and improve sleep quality. For those who do not have access to a tub, a warm shower can also enhance sleep by helping the body cool down, which is necessary for a restful night. A warm bath or shower prepares the body for sleep by lowering core temperature and promoting relaxation.

Practice a Body Scan

Mindful body scans are effective for reducing stress and calming the mind before sleep. This simple practice involves lying down and focusing attention on each part of the body, from head to toes.

Paying attention to your body sensations with curiosity and non-judgment helps activate brain networks responsible for self-regulation. Incorporating techniques like yoga nidra or gentle stretching can also activate the parasympathetic nervous system, promoting relaxation and preparing the body for deep sleep.

Reflect on the Day

Ending the day with reflection allows individuals to acknowledge their progress, no matter how small. Whether written down or simply thought through, recognizing steps taken towards personal goals or challenges overcome fosters a sense of accomplishment.

Cortland Dahl, a research scientist, encourages reflecting on lessons learned throughout the day and reframing stressful events as opportunities for growth. This practice builds insight and prepares the mind for a new day of learning.

Close with Gratitude

Before going to sleep, jot down a few things to be thankful for. Research by psychologist Robert Emmons shows that practicing gratitude can significantly enhance overall well-being.

This simple habit can lead to a more positive outlook and reduce stress. Reflecting on people and experiences to be grateful for helps create a sense of connection and contentment, leaving you in a more relaxed and grateful state as you drift off to sleep.