Nighttime Rituals to Help You Unplug and Recharge

After a long day, try these ideas instead of sitting and scrolling.

It can be tempting after a long work day to plop on the couch with your phone and become one with the cushions until bedtime. But scrolling through your phone while horizontal won’t actually recharge you, and it won’t help you unplug from the demands of the day. Try these evening activities to actually recharge, helping you relax and setting you up for a good night’s sleep.

Read something you enjoy.

Science shows that reading is good for relaxing the mind and body: it helps reduce muscle tension and heart rate, and can help alleviate stress from a busy work day. You don’t have to pick up a traditional novel to get lost in a good story if that’s not your thing. Try audiobooks, magazine articles, graphic novels, or nonfiction on a topic that interests you.

Do a gentle yoga routine for 10 to 15 minutes.

Yoga is a way to stretch your muscles, reduce physical tension and even help with back pain. And practicing yoga in the evening has been shown to both reduce stress and improve sleep quality. You can find a routine to follow online, or simply move your way through some simple poses like forward folds, downward dogs, lunges, or side stretches. You can even do this with young children and make it part of a family bedtime routine.

Listen to relaxing music — or play some of your own.

Research shows that people say they feel less stressed when they listen to music, and one study found that listening to music before bed or a nap may improve your sleep. You can put on a playlist, or grab an instrument if you play one; research shows that playing an instrument can support your mental health, too.

Practice a different creative hobby.

One recent survey found that nearly half of respondents reported that engaging in creative activities helped lower their stress. In fact, studies of creative arts therapies have found a reduction in stress levels. Consider trying drawing, painting, journaling, dancing, or even trying a new recipe.

Take a warm bath or shower about an hour before bed.

Not only can this help you literally wash the day off, but a growing body of research suggests an evening bath or shower can help you fall asleep faster when you get into bed and improve the quality of your sleep. Consider brushing your teeth and doing any other washing up at this time too, so that when you’re ready to go to bed you can hop right in.