46: How to Create an Evening Routine + Sleep Better
How to Create an Evening Routine and Sleep Better: Unlocking the Power of Restful Nights
In today’s hustle-and-bustle world, sleep is often something we sacrifice. With late nights, screen time, and busy schedules, quality rest can feel like a luxury.
However, as Tara explains in Episode 46 of Broads Podcast, a solid evening routine can dramatically improve your sleep and overall health.
In this blog post, we'll break down key insights from Tara's episode on how to create an evening routine that sets you up for success, leading to better sleep, energy, and overall well-being.
The Importance of Sleep: More Than Just a Good Night's Rest
We all know the importance of sleep, but how often do we actually prioritize it? Tara reminds us that sleep isn’t just for recovery. It’s vital for brain function, mood regulation, and even physical performance. If you’ve been skipping out on sleep, it might be time to reconsider its role in your life.
Tara says, "Sleep isn't just a passive activity; it's a restorative process that helps everything in your life run smoother." Without proper sleep, your body, mind, and even your workouts will suffer. So, how can we ensure we get the best rest possible?
Building Your Evening Routine: Tara’s Step-by-Step Process
The key to better sleep lies in what you do before you hit the pillow. Tara walks through her evening routine in the episode, and the good news is, it’s simple and actionable. Here’s a breakdown of her process:
1. Set a Consistent Bedtime
One of the first steps Tara recommends is establishing a consistent bedtime. Your body thrives on routine, and going to sleep at the same time every night helps regulate your circadian rhythm. "Aim for a window of 7-9 hours of sleep each night," Tara advises. This helps your body get into a rhythm that enhances the quality of your rest, not just the duration.
2. Create a Wind-Down Period
Tara highlights the importance of creating a wind-down period before bed. This means disconnecting from work, devices, and anything that could trigger stress or anxiety. She suggests winding down for 30 minutes to an hour before sleep. During this time, engage in relaxing activities like reading, journaling, or stretching.
3. Limit Screen Time
We’ve all heard this advice, but how many of us actually follow it? Tara emphasizes that blue light from screens disrupts the body’s production of melatonin, the hormone responsible for sleep. By limiting screen time at least an hour before bed, you give your body the chance to prepare for rest naturally.
4. Set the Stage for Sleep
Tara recommends setting the mood for sleep with a comfortable environment. Dim the lights, adjust the temperature to a cool setting (around 65°F), and use calming scents like lavender to promote relaxation. A clutter-free environment also helps ease the mind, creating a space of tranquility.
5. Relaxation Techniques
To further enhance her evening routine, Tara incorporates deep breathing or a guided meditation session before sleep. These relaxation techniques help reduce the day’s stress and prepare the body for deep, restorative rest.
The Link Between Rest and Fitness
As someone who emphasizes the importance of physical fitness, Tara points out the undeniable connection between quality sleep and workout performance. If you’re putting in hours at the gym but neglecting sleep, your gains will plateau.
"Sleep allows your muscles to repair and grow," says Tara. Without it, you’re missing out on critical recovery time that makes all the difference. Your body needs rest to build strength and resilience, so your evening routine becomes just as important as your workout routine.
Actionable Tips for Getting Started
Now that we’ve covered Tara’s evening routine, let’s discuss a few practical tips to help you implement this into your own life:
Start small: If creating an entire evening routine feels overwhelming, start with one change, like reducing screen time or setting a consistent bedtime. Over time, you can gradually introduce the other elements of Tara’s routine.
Track your progress: Keep a sleep journal to track how well you’re sleeping each night. This can help you notice patterns, adjust your routine, and make necessary improvements.
Create a sleep sanctuary: Invest in comfortable bedding, blackout curtains, or white noise machines if needed. Your sleep environment plays a huge role in your overall sleep quality.
The Benefits You Can Expect
By adopting these simple strategies, you’ll begin to experience the many benefits of better sleep. Not only will you feel more energized and focused throughout the day, but your physical health and fitness performance will improve too. Better sleep supports mental clarity, mood stability, immune function, and even weight management.
More importantly, creating an evening routine is an act of self-care. It’s a way to nurture yourself and prioritize your health, setting you up for success both in and out of the gym.
What’s Your Evening Routine?
As Tara says, “Your evening routine sets the tone for the next day.”
Now, I want to hear from you! What’s your current evening routine like? What changes are you planning to make to improve your sleep quality?
Share your thoughts in the comments below—let’s discuss how we can all sleep better and wake up stronger!
Find more from Tara:
Website: https://www.taralaferrara.com/
Instagram: @taralaferrara @broads.podcast @broads.app
Youtube: Tara LaFerrara
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