Evening Routine

Beginner

About an hour before going to bed — ideally around 10:00 PM for a target sleep time of 11:00 PM — all screens are put away. A quick note with the most important tasks for the next day helps to clear the mind and mentally close out the day. While getting ready for bed, opening a window briefly to let in some fresh air is a nice touch. To finish the evening, some light reading until tiredness sets in works perfectly.

Intermediary

The evening routine starts at 10:00 PM by switching off all devices. The next 5–10 minutes are used to write down any open thoughts and to-dos for the next day — this allows the mind to truly let go. It's worth airing out the bedroom briefly while going through the usual evening routine. A light stretch or yoga session of 10–15 minutes can help the body unwind. The evening wraps up with 15–20 minutes of calm reading before lights out at 11:00 PM.

Advanced

Every evening at 10:00 PM, screens are consistently put away — a steady rhythm is the single most important lever for quality sleep. The evening begins with a brief, structured end-of-day ritual: all open tasks and priorities for the next day are written down to fully clear the mind. This is followed by a 15–20 minute movement session — such as gentle stretching or yoga — which eases both body and mind into recovery mode. During or after this, fresh, cool air is let into the room. The evening is rounded off with 20–30 minutes of light reading — nothing work-related, simply something enjoyable. Target sleep time: 11:00 PM, ideally at the same time every night.