Why Your Evening Routine Matters for Spinal Health and Sleep Quality
Your body needs time to transition from the activity of the day to the rest of the night. A proper wind-down routine doesn’t just help you sleep better – it allows your spine and nervous system to decompress, leading to more restorative rest and better overall health.
The 90-Minute Rule for Optimal Sleep Preparation
Start your wind-down routine 90 minutes before your desired bedtime. This gives your body adequate time to shift into sleep mode naturally, without rushing the process that can leave you tossing and turning.
Step-by-Step Evening Routine for Better Sleep
7:30 PM – Begin Digital Sunset Turn off all screens or switch to blue light blocking glasses. The blue light from phones, tablets, and TVs disrupts your body’s natural melatonin production, making it harder to fall asleep.
8:00 PM – Gentle Movement and Stretching Spend 10-15 minutes doing light stretches focusing on your neck, shoulders, and lower back. These gentle movements help release tension that builds up throughout the day and prepare your spine for rest.
8:15 PM – Create Your Sleep Environment Dim the lights throughout your home. Your brain associates darkness with sleep time, so gradually reducing light helps trigger your natural sleep hormones.
8:30 PM – Relaxation Activities Choose calming activities like reading a physical book, gentle journaling, or listening to soft music. Avoid anything stimulating or work-related that might activate your mind.
9:00 PM – Final Sleep Preparations Complete your personal hygiene routine, set out tomorrow’s clothes, and ensure your bedroom is cool (between 65-68°F) and dark.
Simple Breathing Technique for Better Sleep
Try the 4-7-8 breathing method: inhale for 4 counts, hold for 7 counts, exhale for 8 counts. Repeat 3-4 times. This technique activates your parasympathetic nervous system, telling your body it’s time to rest.
The Role of Spinal Alignment in Sleep Quality
Your sleeping position affects spinal health, which directly impacts sleep quality. Ensure your pillow supports your neck’s natural curve and consider a pillow between your knees if you sleep on your side.
Key Takeaway: A consistent 90-minute wind-down routine helps your body and spine prepare for restorative sleep, leading to better health and improved daily performance.