Fall asleep faster – with the perfect evening routine in 15, 30, 60 and 120 minutes

Can't fall asleep or wake up frequently during the night? Learn how to sleep faster and more restfully with a simple evening routine.

Do you often lie awake in the evenings , unable to fall asleep ? It's actually already late, but you're still running through 1,000 to-dos in your head? A glance at the clock tells you: Only 4 hours of sleep left – stop it!

Here you will learn how you can prepare for a restful sleep with the right evening routine – regardless of whether you have 15, 30, 60 or 120 minutes until you fall asleep.

1. Why are routines important in your everyday life?

Humans are creatures of habit —and you should take advantage of this! The power of evening routines lies in repetition : Over time, your body will recognize the routines as cues [1] and begin preparing you for sleep earlier and earlier.

So stay consistent until your body adjusts to the routine! The more time you give your body, the better it can prepare for sleep . Getting home late ? No problem! Even if you're a little short on time, we have the right routine for every evening.

2. Your perfect evening routine in 120 minutes - Make sleep your priority

You get home early and still have plenty of time? Congratulations, it couldn't be better! Use this time to mentally prepare for the end of the day and start your evening routine with a relaxation exercise such as yoga, stretching, or meditation [2]. Guided meditations are particularly suitable for switching off in the evening.

After that, it's time to refuel ! Since your last meal of the day also influences your nighttime well-being, you should opt for a light dinner . You should also avoid cell phones and screens [3], as artificial light reduces your melatonin production . 

Instead, switch to sleep mode and focus on yourself. Whether it's reading, journaling, or taking a hot bath, the important thing is that you feel comfortable before turning out the lights and saying goodnight.

BRAINEFFECT HACK : Shake it - Tired of cooking or nothing in the fridge? Then try our NIGHT MODE ! Our innovative Evening Shake is your perfect companion for the evening and supplies your body with vegan proteins , high-quality fiber , and our unique Night Time Blend .

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3. Your perfect evening routine in 60 minutes - Refuel & Relax

The last hour before you fall asleep is perfect for an evening routine that prepares you for a good night's sleep. If you're still hungry , it's high time for your last meal of the day .

Here, too, NIGHT MODE makes a quick and delicious evening snack . Very important: Don't reach for anything difficult to digest. The digestive process robs your body of energy, which it needs for regeneration during sleep.

To help your body fall asleep , you can take SLEEP with melatonin about 60 minutes before bedtime . Paired with a short yoga or meditation session , this is the perfect preparation for sleep.

Now you should put your phone away and instead pick up a book or your journal to unwind. If you often find yourself thinking about tasks that need to be done the next day in the evening, write them down and set your goals for the next day.

This way, you'll ensure you don't forget anything, yet you can still relax and stop the carousel of thoughts before falling asleep . Afterward, it's lights out and time to dream.

4. Your perfect evening routine in 30 minutes - Sleep Mode on

With the right routine, you can prepare your body for a good night's sleep in just half an hour . Start your evening routine by avoiding your phone and consciously focusing on yourself. Use meditation or breathing exercises to gently ease you into sleep mode .

Before you go to bed , try writing down five things you were grateful for today so that you can fall asleep with a good feeling.

Now air out your bedroom and then close your eyes for a restful night .

BRAINEFFECT HACK : Just before going to bed, SLEEP SPRAY with melatonin is ideal for speeding up the process of falling asleep.

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5.Your perfect evening routine in 15 minutes - Turbo into sleep mode

Short on time, but still want to fall asleep quickly ? Combine & Save Time – Brush your teeth while listening to relaxing music to wind down and get into sleep mode.

Put your phone aside immediately and use the sleep spray to shorten the time it takes to fall asleep . Turn off the lights and treat yourself to five minutes before bedtime by concentrating on your breathing or trying progressive muscle relaxation .

Essential oils or plants can also help you fall asleep. Place a small lavender sachet under your pillow during the day. To avoid overpowering the scent, remove the sachet before going to bed.

6. Conclusion

Whether it's 120 minutes or 15 minutes, an evening routine can help you unwind and fall asleep faster. Prioritize your sleep so you can start the next day well-rested and energized— ready to perform !

7.Sources

[1] Wood, Wendy & Rünger, Dennis. (2016). Psychology of Habit. Annual Review of Psychology. 67. 289-314. https://dornsife.usc.edu/assets/sites/545/docs/Wendy_Wood_Research_Articles/wood.runger.2016.pdf

[2] Hubbling, A., Reilly-Spong, M., Kreitzer, MJ et al. (2014) How mindfulness changed my sleep: focus groups with chronic insomnia patients. BMC Complement Altern Med 14, 50. https://www.ncbi.nlm.nih.gov/pubmed/24512477

[3] Harvard Health Publishing (2012) Harvard Mental Health Letter. Blue light has a dark side. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side