3 Evening Habits to Improve Sleep, Reduce Stress, and Boost Health

Written By Ayiesha Malik

Evenings are a powerful time to support your health, but many of us unknowingly sabotage our body’s natural rhythms. Poor evening habits—late-night screen use, inconsistent sleep, and high stress—can disrupt circadian rhythms, lower melatonin production, and impact long-term wellbeing.

The good news: simple, evidence-based habits can restore balance, improve sleep, and boost your overall health. Here are three evening practices to incorporate tonight.

1. Reduce Screen Time Before Bed to Improve Sleep Naturally

Try and reduce screen time before bed

Exposure to blue light from phones, tablets, and TVs suppresses melatonin, the hormone that regulates sleep-wake cycles.

Studies show that even short exposure to screens before bedtime can delay sleep onset, reduce REM sleep, and affect blood sugar levels.

Practical Tip: Stop using electronic devices at least one hour before bed.

It’s not easy to do this and takes discipline. But give it a try: replace screen time with activities like reading, journaling, listening to calming sounds, or practising gentle stretches.

Benefits:

  • Improved sleep quality

  • Enhanced brain and hormone function

  • Reduced late-night stress

2. Prioritise Early and Consistent Sleep for Circadian Rhythm Support

Sleep early for refreshing rest.

Going to bed early and maintaining a consistent sleep schedule improves circadian rhythm, metabolic health, mood, and immune function.

Evidence links irregular or insufficient sleep to stress, weight gain, inflammation, and cognitive decline.

Practical Tip: Aim for 7–9 hours of sleep per night, ideally going to bed and waking up at the same time each day.

Make your bedroom dark, cool, and quiet to support restorative sleep.

Benefits:

  • Increased energy and focus

  • Reduced inflammation

  • Optimised hormone regulation

3. Keep a Gratitude Journal to Reduce Stress and Improve Wellbeing

A Gratitude Journal can help your sleep.

Gratitude journaling is a simple yet powerful evidence-based habit.

Research in psychology and neuroscience shows that reflecting on what you are thankful for lowers stress hormones, improves mood, and enhances sleep quality.

Practical Tip: Each evening, write down three things you are grateful for. Studies have shown the benefits of this.

Over time, this practice strengthens emotional resilience, encourages mindfulness, and improves sleep.

Benefits:

  • Reduced stress and anxiety

  • Better sleep quality

  • Greater emotional wellbeing


Personalise Your Evening Routine with a Naturopathic Doctor

While these habits are powerful, everyone’s body and lifestyle are different.

A naturopathic doctor can help identify underlying factors such as stress, nutritional deficiencies, or hormonal imbalances that impact your sleep and evening routine.

Next Step: 

If you struggle with sleep, fatigue, or stress despite healthy habits, booking a consultation with Dr Ayiesha Malik, a naturopathic doctor who can provide a personalised plan for restorative evenings, improved sleep, and long-term wellbeing.

You can book here: https://www.drayieshamalik.com/store/p/homeopathic-consultation-by-a-doctor

Ayiesha Malik
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