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Sofort besser schlafen: Effektive Abendroutine gegen Stress

Introduction: Positive Effects of an Evening Routine

More and more people today are struggling with sleep problems. Everyday life is stressful, and long hours at work are common. On top of that comes constant pressure to perform, distractions from social media, and ongoing sensory overload. Avoiding all of this completely is nearly impossible. That's why it's all the more important to consciously create moments of calm in the evening. This is exactly where an evening routine comes in.

A consistent bedtime routine comes with many benefits: You’ll sleep deeper and more restfully. Concentration improves, making you more focused, productive, and overall more capable. Your mood also improves – you feel more relaxed, balanced, and less stressed.

Those who take time for themselves in the evening benefit the next day in almost every area of life. In this article, you’ll learn how to easily build an evening routine step by step.

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Step-by-Step Evening Routine

1. Limit Screen Time and Blue Light

The first step to better sleep starts with reducing screen time. Phones, laptops, and TVs emit so-called screen radiation. Blue light suppresses the production of the sleep hormone melatonin in our bodies. This can lead to difficulties falling asleep and staying asleep. Ideally, you should avoid screens for 30 to 60 minutes before going to bed. If that's difficult, you can activate a blue light filter. Most devices have a "night mode" that automatically reduces blue light.

If your device doesn’t have a built-in filter, or if you want to be on the safe side, you can also use blue light blocking glasses. There is a wide selection of these glasses available online.

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2. The Ideal Sleep Environment

An optimal sleep environment is essential for restful sleep. First, you should set the room temperature to around 16–19 degrees Celsius. This temperature is ideal for helping your body relax and regenerate better.

Equally important is darkness in the bedroom. Light, whether blue light or “normal” light, inhibits the production of the sleep hormone melatonin. Just like with your phone, you should reduce light exposure at least one hour before going to sleep. Blackout curtains, small soft light sources, or even a sleep mask can help enhance darkness.

Last but not least, noise levels are also important. Make sure to create a quiet environment to avoid being disturbed by sounds. If necessary, earplugs or white noise can help mask disruptive noises.

For everyone working night shifts, specially tailored strategies are essential. Learn more in our detailed article: Sleep Problems During Night Shifts – How to Sleep Better.

3. Food & Drink

What you eat and drink in the evening greatly affects your sleep quality. Therefore, avoid caffeine at least 2 to 3 hours before bedtime. Many people underestimate how long it takes for the body to break down caffeine—it can linger and make falling asleep difficult. Equally important is to avoid heavy meals late in the evening. Eat at least 2 to 3 hours before going to bed. A full, heavy stomach can make it harder to fall asleep and reduce sleep quality.

You should also avoid alcohol in the evening. Although it may initially have a calming effect, it later disrupts the deep sleep phases and overall recovery.

4. Physical Relaxation

To fall asleep well, not only the mind but also the body needs to relax. Light physical exercises help reduce stress and release tension. Here are a few simple options:

🧘 Gentle evening yoga: Just 5–10 minutes of stretching or simple poses (e.g., child’s pose, forward bend) can relax the body and calm the nervous system.

🌬️ 4–7–8 Breathing Technique: Inhale for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds. This technique helps lower your heart rate and signals to your body that it’s time to relax.

🧘‍♀️ Short Meditation: 5–10 minutes of guided meditation or mindfulness is enough to turn your focus inward and let go of the day.

These simple methods are especially effective when you regularly incorporate them into your evening routine. They don’t take much time but provide immediate and noticeable relaxation.

5. Sleep Tracking

Sleep trackers, sleep rings, or specialized watches can be very helpful. They measure your sleep accurately and provide objective data. Often, our own perception can be misleading, and we don't know exactly how well or poorly we are really sleeping. With a tracker, you can see whether your evening routine is actually working. Additionally, you receive many other health insights that help you improve your sleep in the long term.

Another important tip: Put your phone away 20 to 30 minutes before bedtime. This helps protect you from social media, sensory overload, and unnecessary stress. It makes it easier for you to unwind and fall asleep well.

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6. Preparation for the Next Day

A clear mental closure to the day helps improve sleep. Two simple habits have proven especially effective:

First: Write down your to-do list for the next day. Studies show that people who jot down their tasks in the evening are more productive and organized the next day. It frees your mind — you don’t have to keep everything in your head and can fall asleep more peacefully.

Second: Reflect on your day in a short journal entry. Take a few minutes to write down your key thoughts or experiences. Review what you accomplished and how you felt about it. This helps you consciously close the day and create inner space for calm and relaxation.

To-Do Liste hilft beim Einschlafen:
Forschende der Baylor University fanden heraus, dass das Schreiben einer To-do-Liste für den nächsten Tag das Einschlafen deutlich erleichtert. Die Teilnehmer schliefen im Schnitt 9 Minuten schneller ein [1]

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Zusammenfassung & FAQ

Eine gute Abendroutine muss nicht kompliziert sein – aber sie wirkt. Wenn du ein paar einfache Gewohnheiten jeden Abend wiederholst, hilfst du deinem Körper und Geist, zur Ruhe zu kommen. Hier nochmal die wichtigsten Schritte:

Reduce screen time and avoid blue light
Darken the room, lower the temperature, reduce noise
Light meals and no caffeine or alcohol in the evening
Incorporate breathing exercises or meditation
Put your phone away early
Wrap up your day: Write a to-do list & reflect
Use sleep tracking to monitor your progress

Even small changes can significantly improve your sleep. You will wake up more refreshed, stay more focused throughout the day, and feel more energized overall. A consistent evening routine can boost your well-being, performance, and even your health in the long run.

FAQ:

Who should use blue light blocking glasses?

It is ideal for anyone who spends several hours a day in front of a screen—whether working from home, gaming, or binge-watching series in the evening. Students, pupils, and professionals in IT and media industries also benefit from it. It is especially helpful for people who have trouble falling asleep at night or often suffer from dry, tired eyes.

Can I wear blue light glasses all day?

Yes, non-prescription blue light glasses can be worn comfortably all day long. Many models are lightweight and pleasant to wear—especially those with flexible frames or ergonomic designs. However, it’s not necessary to wear them outdoors or in natural daylight, as their main benefits come from screen use.

Are there differences between the models?

Yes, there are significant differences in quality, materials, and filter technology. Good models filter out blue light without strongly distorting color perception. Look for a comfortable fit, breathable materials (e.g., for extended wear), and minimal distortion when looking through the lenses. Some models also offer a slight yellow tint or UV protection.

What should I consider when buying?

It’s important that the glasses actually filter blue light—ideally with tested filter effectiveness (e.g., information about wavelength reduction). Comfortable arms, lightweight design, stylish look, and a protective case for on the go are additional advantages. For people who wear prescription glasses, there are also models with corrective lenses or clip-ons available.

Sources and Further Links:

[1] Scullin, M. K., & Krueger, M. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General, 147(1), 139–146

[2] Guides Sleep Meditation

[3] 4-7-8 Breathing

[4] Yoga Exercise

Sofort besser schlafen: Effektive Abendroutine gegen Stress

Introduction: Positive Effects of an Evening Routine

Hol dir den kostenlosen Abendroutine-Planer!