The perfect evening routine can help prepare you for bed.

Experts and recent studies highlight that a regular end‑of‑day routine, screen habits, bathing, exercise timing and when you eat can all influence sleep quality.

Experts and research describe a range of habits that can help people wind down before sleep. Establishing a regular end‑of‑day routine is described as a signal that shifts the brain from work mode to rest. The article cites Jason Ellis and Gretchen Rubin and reports studies on screen use, bathing, exercise timing and meal timing. It also notes that individual responses to these factors vary. Notable points: - A regular end‑of‑day routine signals a transition from work to rest, according to Jason Ellis and Gretchen Rubin. - Ellis distinguishes "active" screen use (checking email or social media) from "passive" use (reading or watching); he says active use should be avoided in the two hours before bedtime while passive use is considered acceptable in that window. - Brightly lit devices used close to the face in a dark room can suppress melatonin more than the same device used in a well‑lit room; TVs at a distance have a much smaller effect than phones or tablets. - A 2018 Japanese randomised trial and sleep research reported that baths, especially longer soaks, were associated with faster sleep onset and improvements in mood and fatigue compared with showers. - A Monash University study reported strenuous exercise within four hours of bedtime was linked to delayed sleep onset, shorter sleep duration and lower sleep quality; a 2019 systematic review found that, for most people, evening exercise does not impair sleep except for high‑intensity workouts performed within an hour of bed. - Research on evening eating is mixed; Dr Samantha Gill is reported as recommending eating around three hours before bed as a sensible aim, and some studies cited that eating two kiwifruits an hour before bedtime reduced sleep onset latency. Summary: The article brings together expert comments and studies showing several evening behaviours—routines, the type and timing of screen use, bathing, exercise intensity/timing and meal timing—are linked to aspects of sleep. Findings are not uniform and effects differ between individuals, and researchers say further controlled work is needed to clarify causal links and optimal timing. Undetermined at this time.