6 evening rituals for a happier morning

It doesn’t matter if it’s a walk alongside your partner or the last walk with the dog. Even just a few minutes of light exercise outside has been shown to lower blood sugar levels after a meal and help you calm down.

“I go for a walk every night, which increases blood flow to my brain and allows me to better process the information I’ve gathered during the day,” British psychologist and well-being expert Lee Chambers told HuffPost.

“This mental cleansing gives my busy mind peace, and I go back to bed with a clear head,” she adds.

Evening walks are pleasant, especially in summer, when you can see for a long time. If you’re going to be walking outside in the dark, remember to follow basic safety precautions: wear reflective elements or brightly colored clothing, choose a well-lit and familiar route, or just go with an escort. Also, avoid wearing headphones and writing messages, during which you lose track of your surroundings.

“Quality sleep is automatically reflected in our mental state the next day, and there is a lot of evidence to support this,” said Laurie Santos, a professor of psychology at Yale University.

If you want to get better quality rest, focus on improving your sleep hygiene, which refers to lifestyle habits and environmental factors that affect our sleep. The use of our mobile phones also plays a big role.

“Turn off all screens at least 30 minutes before bed and consider keeping your devices away from your bed so you’re not tempted to check them at night,” Santos said

“I also recommend getting one of those old alarm clocks that don’t communicate with social media or your email,” she adds.

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“We live in a hyperstimulating world that can overwhelm our senses,” Chambers said. Avoiding screens is one way to fix this, but there are other things we can do to soothe our senses.

“Consider sensory relaxation rituals, including using relaxing scents, soothing sounds or drinking warm drinks. All of these things can help our senses disconnect and reconnect only the next morning,” he said.

Psychologist Justine Gross advocates the evening bath for its physical and mental health benefits.

“Complete immersion in water, as opposed to showering, has been shown to lift the mood of people with depression, improve sleep in people with insomnia, and have overall positive effects on the cardiovascular system,” she explained.

If you don’t have a bathtub or don’t enjoy taking baths, at least try a shower ritual that you can combine with, for example, a washing gel with a soothing scent.

“Showering at night can improve sleep by enhancing the drop in body temperature necessary to fall asleep and maintain a good night’s sleep,” he adds.

According to Cortland Dahl, a researcher at the University of Wisconsin-Madison’s Center for Healthy Minds, paying attention to your body is an effective way to reduce chronic stress and mental rumination. Additionally, you can do this simple mindfulness exercise while lying in bed.

“Pay attention to each part of your body, starting with your head and slowly moving down in thought until you reach your toes. Pay attention to your feelings. This activates a brain network critical for self-regulation and internal balance. It is also a great way to de-stress and get rid of all the tension that builds up in our busy lives,” he stated.

Gross also suggests practices such as gentle stretching or yoga nidra, which is a technique of psychological rest and regeneration based on the rotation of the mind through the body, emotions and objects.

Both activate your parasympathetic nervous system—the one responsible for the body’s “rest and digest” response.

“Over time, these practices can help your body return to a sense of lightness more reliably and quickly, and teach you emotional regulation during stressful events,” she explained.

Many of us would rather worry about all the things we haven’t checked off that day’s to-do list than take a moment to appreciate the progress we’ve made.

“Memorize or jot down straight away in your pad all the steps taken to reach a goal, challenges overcome or tasks completed, no matter how small. This sense of progress will create the foundation for further momentum going forward,” said Chambers.

Before you go to sleep, write down three to five things you are grateful for. Santos pointed to research by psychologist Robert Emmons, a professor at the University of California, Davis.

He and his colleagues “found that the simple act of listing your blessings in life can lead to significant improvements in your health.”

“I really recommend making your nightly gratitude list a daily habit,” advises Santos.

“If you spend a few minutes thinking about the people you appreciate and the things you’re grateful for as part of your bedtime routine, you’ll naturally feel less stressed and more content,” adds Dahl.

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