Three evening habits to calm the mind and improve sleep

A warm shower, a physical book and a few minutes with a notebook are presented as simple ways to quiet the mind at the end of a busy day.

The first habit is taking a warm shower or soaking the feet in warm water one to two hours before bed. The article says the body’s natural evening drop in temperature helps signal that sleep is approaching. A few drops of lavender oil may be added if desired.

The second is to switch off phones and computers at least 45 minutes before bedtime and leave them outside the bedroom. Reading a physical book or magazine in dim light replaces the stimulation of screens and their blue light with a calmer routine.

The final suggestion is to write down everything that needs attention the following day. Putting reminders and tasks on paper can ease the cycle of thoughts that keeps people turning in bed, allowing them to close the notebook and stop mentally rehearsing what must not be forgotten.