You know that feeling? The day was intense, your head is full of ideas – and as soon as you go to bed, your thoughts keep whizzing along. High performers in leadership positions and excellence clusters, and not just those, tell us repeatedly in workshops and coaching sessions, that getting a good night’s sleep can be a real challenge. But good sleep doesn’t happen by chance – it can be planned for. compassorange consultant and meditation teacher Lily Besilly therefore presents a simple yet effective evening routine that helps you end the day in a relaxed manner and set the stage for a restful night. Have fun trying it out!
My evening routine
Morning routines have a fixed place in everyday life. Start the day confidently with a glass of water or a lemon and ginger blend, perhaps with some movement exercises, yoga, or meditation to be awake and ready for whatever comes next.
During the day, challenges and successes alternate, and short breaks bring us back to the here and now and break up the routine. But in the evening, fatigue sets in, while our thoughts still revolve around the past day or tomorrow’s to-do list. Sleep remains restless.
A lovingly designed evening routine can help you glide gently into the night.
The first step : Consciously stop working and put digital media into sleep mode. In the last hour before bed, you can pick up a book—perhaps a poem. This stimulates the imagination and allows the analytical mind to slowly calm down.
The second step: During this break, free from digital stimuli, you create space for all the little rituals that ease the transition into nighttime. Wash your face and hands, or perhaps your entire body, and truly savor this moment. Experience brushing your teeth not as a chore, but as a soothing ritual. Remove your daytime clothes and feel the relief. Stretch, and reach out extensively—your body will thank you. And a hearty yawn? Absolutely encouraged, as it supports natural melatonin production.
Then a gentle review of the day. Find some peace and quiet. What was particularly beautiful today? It’s worth experiencing and appreciating this moment once again. Perhaps it was a taste, a sound, a smell, or something that touched your heart. A moment of gratitude or a moving insight.
A third glance at the day brings another pleasant sensory experience to mind. Perhaps the pleasant warmth of a bowl of soup at lunch or the warm smile of a colleague on the stairs. Consciously savoring these three precious moments feels like little gifts.
With these reminders and a sense of gratitude, it’s easier to drift off to sleep feeling relaxed and content. Give it a try – find your perfect evening routine!
