Evening Routine for Better Sleep: How to Unwind After Work | Octi Nutrition
From Desk to Down-Time: Evening Habits That Switch Off Stress & Improve Sleep Quality
Daily Blog – Day 2 | Octi Nutrition
After a long day of work, switching from “productive mode” to “relax mode” doesn’t always happen naturally. Many hardworking UK professionals lie awake with a racing mind, tense shoulders, or that wired-but-tired feeling that makes sleep feel impossible.
But here’s the truth: your evening routine is one of the biggest predictors of sleep quality. The habits you follow between 5pm and 10pm can make or break how deeply you sleep — and how energised you feel the next morning.
Today, we’ll walk through a powerful, science-backed evening routine designed to:
- Lower stress hormones
- Calm the nervous system
- Improve digestion before bed
- Support serotonin and sleep hormone production
- Help you fall asleep faster and stay asleep longer
1. Start with a “Mental Sign-Off” Ritual
Your brain needs a clear signal that the workday is done. Without it, cognitive tension carries into the evening and disrupts the sleep cycle.
Try this simple end-of-day practice:
- Write down the 3 tasks you completed today
- Write down the top 3 things you’ll handle tomorrow
- Close your laptop and tidy your workspace
This prevents the brain from looping on unfinished tasks — a major cause of night-time overthinking.
2. Switch to Caffeine-Free Drinks After 3pm
Even small amounts of caffeine later in the day can reduce deep sleep by up to 40% for some people.
Swap your late-afternoon pick-me-up for:
- Chamomile tea
- Warm water with lemon
- Magnesium-rich herbal blends
Your nervous system will thank you.
3. Support Serotonin to Support Melatonin
Serotonin is your daytime “feel good” and calmness chemical — and your body converts it into melatonin at night.
If serotonin levels are low, melatonin production suffers and sleep becomes lighter, shorter and less restorative.
Supplement Support:
5-HTP with L-Tryptophan supports natural serotonin production, helping your brain shift into a calm, relaxed state before bed. Many customers take it 30–60 minutes after dinner to unwind and improve nightly sleep quality.
4. Eat a Gut-Friendly Dinner (Your Sleep Depends on It)
Your gut and brain communicate constantly — and poor digestion at night is a leading cause of:
- Restlessness
- Inflammation-related wake-ups
- Night-time bloating or discomfort
The ideal evening meal:
- Lean protein
- Vegetables or salad
- Slow-digesting carbs (sweet potato, quinoa, oats)
- No heavy oils or greasy takeaway food
Supplement Support:
If you regularly feel bloated or heavy at night, PRE-PRO 15 helps restore healthy gut balance for smoother digestion.
For deeper cleansing, Black Walnut & Pumpkin Seed Intestinal Cleanse supports the removal of built-up waste and digestive sluggishness — reducing night-time discomfort.
5. The Warm Shower Effect: Your Secret Sleep Weapon
Studies show that taking a warm shower or bath 60–90 minutes before bed helps the body cool down faster — triggering the natural sleep response.
This small habit can dramatically improve sleep onset time, especially for stressed professionals.
6. Use Light Strategically After Sunset
Blue light is the sleep killer of the digital age.
Do this instead:
- Dim your lights after 8pm
- Use warm-toned lamps instead of overhead lights
- Put your phone on “night mode”
- Avoid scrolling 30–45 minutes before bed
This helps your brain release melatonin on time.
7. Support Your Body’s Repair Cycle with Night-Time Nutrition
While you sleep, your body repairs connective tissues, muscles, collagen structures, skin and joints.
If nutrients are low, repair slows — and you wake up feeling stiff, foggy or unrefreshed.
Supplement Support:
Collagen Plus or Hydrolysed Collagen nourish skin, joints and connective tissue during sleep, supporting overnight recovery.
Your Simple 60-Minute Wind-Down Routine
Try this for the next 3 nights:
- Turn off all “work mode” screens
- Brew a caffeine-free drink
- Take 5-HTP with L-Tryptophan
- Warm shower or bath
- Dim the lights
- Read, journal or stretch
You'll fall asleep faster, stay asleep longer and wake up more energised.
Tomorrow’s Blog (Day 3):
“The Balanced Plate: How to Fuel a Reduced-Calorie Lifestyle Without Losing Energy”