As someone living with asthma and navigating the demands of a busy life, I’ve learned that the way I spend my evenings can dramatically affect my sleep, recovery, and overall energy. Over the years, I’ve experimented with different routines, habits, and small tweaks that ultimately helped me optimize my nights. In this post (and the Youtube video linked here and the podcast episode linked here), I’ll take you through my evening routine step by step, sharing practical strategies that you can implement tonight to feel better tomorrow.

Introduction to My Evening Routine

Evenings are more than just a transition from day to night, they are the foundation for how well we recover, sleep, and perform the next day. For years, I underestimated the power of a structured evening. I would scroll endlessly on my phone, eat late meals, and rush through bedtime rituals. Unsurprisingly, I woke up feeling groggy, unrefreshed, and low on energy.

Once I started paying attention to the timing of my meals, the use of screens, and incorporating mindful wind-down rituals, the change was remarkable. I realized that improving my evenings was not about doing a hundred things perfectly, it was about making deliberate, manageable adjustments that had a big impact on my sleep and recovery.

Starting Simple: One or Two Key Actions

The key to a sustainable evening routine is simplicity. I start with one or two small, consistent actions rather than overcomplicating the process. For me, this initially meant focusing on reducing late-night eating and turning off unnecessary screens an hour before bed. Starting small creates a sense of accomplishment and makes it far easier to stick to the routine over time.

Consistency is more important than intensity. Even small changes, like drinking water instead of late-night snacks or dimming the lights in my living room, signal to my body that the day is winding down. Over time, these small tweaks compound, creating a powerful, lasting impact on my sleep and energy levels.

Two to Four Hours Before Bed: Fasting

One of the most important parts of my evening routine is mindful fasting. I aim to stop eating two to four hours before bed. This simple adjustment helps my body focus on digestion earlier in the evening and promotes deeper, more restorative sleep. Late-night eating can lead to disrupted sleep, inflammation, and lower energy levels the following day, which is particularly significant for those of us managing asthma.

I pair fasting with a focus on hydration. Drinking herbal teas or warm water helps me feel satiated while avoiding stimulants or excess sugar that can interfere with sleep. This practice is not just about stopping eating, it’s about creating a natural rhythm that aligns with the body’s internal clock and recovery processes.

One to Two Hours Before Bed: Reducing Screen Time

Technology is one of the biggest sleep disruptors in our modern lives. I’ve learned that reducing screen exposure one to two hours before bed dramatically improves my sleep quality. This means no scrolling through social media, no late-night emails, and minimal TV. The blue light from screens suppresses melatonin production, making it harder for my body to wind down naturally.

Instead, I use this time for quieter activities. Reading, journaling, or simply sitting with a cup of tea allows my mind to slow down. These small adjustments may seem minor, but they create a profound impact on sleep quality. For anyone struggling with energy or disrupted sleep, this step alone can be transformative.

Wind-Down Routine: Tea, Supplements, and Relaxation

My wind-down routine is where I combine several small practices into a consistent nightly ritual. I often enjoy herbal tea to signal to my body that it’s time to relax. Supplements like magnesium can support muscle relaxation and overall calm, while occasional CBD helps me manage stress and ease into sleep more effectively.

The key here is consistency. Doing these actions in the same order each night trains my body and mind to recognize that the day is ending. Over time, the ritual becomes almost automatic, making it easier to fall asleep naturally and wake up refreshed. Small, deliberate actions like these are more powerful than any single supplement or product alone.

Stretching and Dental Care

Physical preparation for sleep is as important as mental preparation. I spend a few minutes stretching to release tension accumulated during the day. Simple stretches for the shoulders, back, and legs help me relax my body and improve circulation. Stretching also signals to my body that it is time to slow down, further supporting restful sleep.

Dental care is another small but essential step. Brushing, flossing, and occasionally using mouthwash may seem mundane, but these rituals reinforce a sense of completion for the day. Completing a physical routine alongside mental relaxation prepares both my body and mind for restorative sleep.

Focusing on Wins: A Life-Changing Reflection Habit

One of the most impactful additions to my evening routine is a reflection habit I call “focusing on wins.” Each night, I take a few minutes to write down at least three things I accomplished that day, no matter how small. This simple practice shifts my mindset from dwelling on mistakes or stress to celebrating progress.

Reflecting on wins not only improves my mental well-being but also reduces anxiety, which can interfere with sleep. It’s remarkable how focusing on small daily victories strengthens motivation and sets a positive tone for the next day. This habit, combined with my other evening rituals, creates a holistic routine that improves sleep, recovery, and energy.

Conclusion and Additional Resources

Creating an evening routine doesn’t have to be complicated or intimidating. For me, the combination of starting simple, mindful fasting, reducing screen time, wind-down rituals, stretching, dental care, and reflecting on wins transformed my nights. Each step supports sleep, recovery, and energy in ways I didn’t imagine possible.

If you want to optimize your nights, start with one small action tonight. Gradually build consistency, and you’ll notice improvements in your sleep quality, recovery, and overall energy. Your body and mind will thank you tomorrow, and over time, these small actions compound into significant long-term benefits. My evening routine is a tool I rely on daily, and I encourage anyone looking to feel better, sleep deeper, and wake up energized to give it a try.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.