Tired, but not sleepy? 7 ways to wind down better in the evening
You are tired. Really tired.
All day long you’ve been thinking: I’m going to bed early tonight.
And then you finally lie down.
Eyes closed.
But your mind suddenly starts a second workday.
That conversation from this afternoon. What you still have to do tomorrow. That one email. Groceries. An appointment you must not forget.
Recognizable?
Being tired and being ready to sleep are not always the same thing. And that is precisely why it helps to signal to your body and your mind more clearly that the day is over.
Here are 7 simple ways to do that.
1. Don’t start your evening routine only when you’re in bed
Many people go straight from full speed to bed.
Laptop closed. Tidy up a bit. Answer texts. Brush teeth. Lights out.
But your mind has no on-off switch.
Therefore, try to create a small transitional moment between your active day and your night.
That can be very simple.
A warm shower.
Reading a few pages.
Calm music.
A cup of decaffeinated tea.
It doesn’t have to become an elaborate ritual. Just one or two fixed habits can help make your evening more recognizable.
2. Put your phone away earlier
Checking Instagram in bed for a bit feels innocent.
Only "a bit" turns into twenty or thirty minutes surprisingly easily.
And in the meantime, you keep processing information.
Thuisarts advises putting away your phone, tablet, and computer one to two hours before sleeping if you suffer from poor sleep. Thuisarts
Do you find two hours unrealistic? Then start smaller.
For example, with a simple rule:
No more phone once you are in bed.
That’s already a win.
3. Watch out with that late coffee
A cappuccino after dinner. A cola during a series. Green tea before bed.
Caffeine is found in more places than just coffee.
Thuisarts advises not to consume caffeinated drinks in the six hours before you go to sleep, because caffeine can disrupt your sleep. Thuisarts
So if you regularly have trouble falling asleep, this is an easy habit to take a critical look at.
4. Keep your rhythm reasonably predictable
Your body loves regularity.
Going to bed at 10:00 PM every night really isn't necessary.
But large differences between weekdays and weekends can make your rhythm more restless.
Thuisarts advises going to bed and getting up around the same time. Getting outside regularly, especially in the morning, also helps your day-night rhythm.
So you don’t just have to look at your evening.
A good night starts, in part, during the day.
5. Write down tomorrow’s tasks
A head full of tasks keeps repeating those tasks.
Don’t forget that…
I still need to… tomorrow.
Oh yes, and that too.
Therefore, keep a notebook next to your bed or briefly write down what needs attention tomorrow before your evening routine.
Not a complete schedule.
Just three to five things.
The idea is simple: once something is on paper, you no longer have to hold it mentally.
6. Do not use alcohol as a sleeping aid
A glass of wine can make you sleepy.
But becoming sleepy is not the same as sleeping better.
According to the Voedingscentrum, you might fall asleep faster after alcohol, while your sleep can be more restless and less deep. Voedingscentrum
So if you drink alcohol primarily "to sleep well," that might be a habit to reconsider.
7. Do not try to force perfect sleep
Perhaps you recognize this:
You look at the clock.
If I sleep now, I still have seven hours.
Ten minutes later:
Now six hours and fifty minutes left.
Before you know it, you are working harder at sleeping than at relaxing.
A bad night happens.
A few bad nights too.
It usually doesn’t help to turn every night into a performance.
Rather, focus on habits that make your evening calmer.
You don’t have to sleep perfectly. You primarily want to create circumstances in which sleep can come more easily.
Keep it simple
A good evening routine doesn’t have to be a complicated schedule.
For example, start with three simple agreements with yourself:
- no more caffeine in the last six hours before bed;
- no phone under the blankets;
- write down for five minutes what is still on your mind for tomorrow.
Then see for a few weeks what works for you.
Do you continue to sleep poorly for a longer period or does it have a significant impact on your daily functioning? Then discuss it with your GP. Thuisarts also advises this when sleep advice doesn't help enough.
At GZOND, we especially believe in routines that remain feasible.
