12 Soothing Afternoon Routines for Better Sleep

Why Your Afternoon Routine Matters for Sleep

We often hear about the importance of a good morning routine or evening wind-down, but what about those crucial afternoon hours? Your activities and habits in the afternoon can have a profound impact on your sleep quality later that night. By being mindful of how you spend your afternoons, you can set yourself up for more restful, rejuvenating sleep.

This article will explore compassionate afternoon routines that nurture your wellbeing and prepare your mind and body for deep, restorative sleep. Rather than focusing solely on optimization, we’ll look at gentle practices that help you feel more grounded, calm, and at peace as the day progresses.

Nourishing Afternoon Practices for Better Sleep

1. Take a mindful break

In the midst of a busy day, pausing for even just 5-10 minutes can make a world of difference. Find a quiet spot to sit comfortably, close your eyes, and simply breathe. Notice the sensations of your breath moving in and out. Let go of planning and doing – just be present. This brief mindfulness practice can help settle an overactive mind and reduce stress hormones that interfere with sleep.

2. Get some natural light exposure

Stepping outside for some afternoon sunshine helps regulate your circadian rhythm. Sunlight exposure signals to your body that it’s still daytime, which will make it easier to wind down when night falls. Take a short walk, eat lunch outdoors, or simply sit by a sunny window. The natural light and fresh air will also boost your mood and energy.

3. Move your body gently

Light to moderate exercise in the afternoon can improve sleep quality. But rather than an intense workout, opt for gentle movement that feels good. This might be some easy yoga stretches, a leisurely bike ride, or a relaxing swim. Moving your body releases tension and promotes feelings of wellbeing that carry into the evening.

Calming Your Nervous System in the Afternoon

4. Practice deep breathing

Deep, diaphragmatic breathing activates the parasympathetic nervous system – our “rest and digest” mode. Try this simple technique: Breathe in slowly through your nose for 4 counts, hold for 4, then exhale through your mouth for 6-8 counts. Repeat for a few minutes. This signals to your body and mind that it’s safe to relax.

5. Enjoy calming scents

Certain scents have been shown to promote relaxation and better sleep. In the afternoon, try diffusing lavender, chamomile, or sandalwood essential oils. Or brew a cup of caffeine-free herbal tea with sleep-friendly ingredients like chamomile, valerian root, or passionflower. Inhale the soothing aroma as you sip.

6. Write in a gratitude journal

Taking a few minutes to jot down things you’re grateful for can shift your mindset to a more positive state. This simple practice has been linked to improved sleep quality. Focus on even small moments of joy or beauty you noticed during your day. Cultivating gratitude creates a sense of contentment that eases the transition to sleep.

Mindful Choices for Your Evening

7. Set a caffeine cutoff time

While that afternoon coffee may seem tempting, caffeine can linger in your system for 6+ hours. To avoid disrupting your sleep, try to avoid caffeine after 2-3pm. If you need an energy boost, opt for a brisk walk, some energizing stretches, or a small protein-rich snack instead.

8. Create a to-do list for tomorrow

Racing thoughts about unfinished tasks can keep us up at night. In the late afternoon, take a few minutes to write down your priorities for the next day. This helps clear your mind and allows you to fully relax in the evening, knowing you have a plan in place.

9. Limit screen time

The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, the sleep hormone. Try to reduce screen use in the hours leading up to bedtime. If you must use devices, enable blue light filters or wear blue light blocking glasses.

Creating a Soothing Evening Atmosphere

10. Dim the lights

As evening approaches, gradually lower the lighting in your home. This mimics the natural fading of daylight and signals to your body that it’s time to wind down. Use warm, soft lighting from lamps rather than harsh overhead lights.

11. Engage in a calming hobby

Choose a relaxing activity to transition from your busy day into a peaceful evening. This might be reading a book, knitting, doing a puzzle, or listening to soothing music. The key is to choose something you enjoy that doesn’t overstimulate your mind.

12. Take a warm bath

A warm bath or shower about 90 minutes before bed can help improve sleep quality. The rise and then fall in body temperature promotes drowsiness. Add some Epsom salts or calming essential oils to make it an even more relaxing experience.

FAQ: Afternoon Routines for Better Sleep

Q1: How late in the day can I exercise without affecting my sleep?

A1: Light to moderate exercise can be beneficial even in the early evening. However, it’s best to avoid intense workouts within 2-3 hours of bedtime, as they can be too stimulating. Listen to your body – if evening exercise energizes you too much, shift it earlier in the day.

Q2: Is napping in the afternoon okay?

A2: Short power naps (15-20 minutes) in the early afternoon can be refreshing without disrupting nighttime sleep. However, longer naps or those too late in the day may interfere with your sleep cycle. If you do nap, try to do so before 3pm and keep it brief.

Q3: What foods should I avoid in the afternoon for better sleep?

A3: In addition to caffeine, it’s best to limit large, heavy meals, spicy foods, and excessive sugar in the evening. These can cause discomfort or energy spikes that interfere with sleep. If you’re hungry, opt for a light, sleep-friendly snack like a banana with almond butter or some turkey and cheese.

Q4: How can I unwind if I work late into the evening?

A4: If you have a demanding work schedule, it’s even more important to create a transition routine. Set a firm cutoff time for work, then engage in calming activities like gentle stretching, deep breathing, or listening to soothing music. Create a clear boundary between work time and relaxation time, even if it’s just 30 minutes before bed.

Q5: Can afternoon routines really make a difference in sleep quality?

A5: Absolutely! Our sleep is influenced by our activities and choices throughout the entire day. By implementing mindful afternoon routines, you’re setting the stage for better sleep by reducing stress, regulating your circadian rhythm, and creating a smoother transition into evening relaxation. Consistency is key – give these practices time to become habits, and you’re likely to see improvements in your sleep quality.