Let’s create the perfect Sunday evening routine together
Let’s talk about creating the best Sunday night routine ever! As the weekend comes to an end, it’s easy to become preoccupied with the upcoming workweek.
But what if I told you there’s a way to make Sunday nights feel less like the end of the weekend and more like a calm and healing time before the productive week ahead? Enter the good Sunday night routine.
It’s a collection of self-care behaviors designed to help you unwind, regroup, and prepare for the upcoming week.
In this blog post, we’ll look at the benefits of having a Sunday evening routine and offer some recommendations and ideas for developing your own. So grab a cup of tea, settle comfortably, and let’s explore the world of Sunday night habits!
Why should you have Sunday night routines set in place?
It helps you unwind. It can be difficult to switch off your brain and relax after a busy day. Self-care activities such as taking a bubble bath, practicing meditation, or reading a book can help you unwind and de-stress. They prepare your mind and body for a restful night’s sleep.
It improves sleep quality. Sleep deprivation can have a detrimental influence on both your physical and emotional health. You may improve your sleep cycle and wake up feeling more refreshed and invigorated by including self-care techniques in your nighttime routine.
It improves mood. Self-care before bedtime might make you feel more positive and calm. This can result in a higher mood and enhanced mental health, which can benefit your general well-being.
It increases productivity. Taking care of yourself before going to bed can result in greater sleep quality, which can lead to increased productivity during the day. When you feel rested and energized, you’re better prepared to face the challenges of the day ahead.
It creates a consistent routine. This is my main reason for doing it. Incorporating self-care into your bedtime routine can help you develop a consistent daily routine that is beneficial to your well-being.
A constant routine can help regulate your body’s natural sleep-wake cycle. This makes it easier to go to sleep and wake up at the same time every day.
This post may contain affiliate links. That means that if you click on a link and purchase something I recommend, I will receive a small commission at no extra cost to you.
How to have a good Sunday night this year
1. Make sleep and self-care a priority
Making sleep and self-care a priority is critical to your well-being and productivity, and Sunday nights are a great time to do so. Establishing a consistent sleep and self-care routine is a good way to accomplish this.
When it comes to developing healthy habits, consistency is crucial. Having a set pattern can help signal to your mind and body that it’s time to wind down and prepare for a good night’s sleep.
You could also consider establishing a consistent bedtime and wake-up schedule to help control your sleep pattern. This can help improve your sleep quality, increase your energy, and create a more cheerful mood.
Getting enough sleep also entails paying attention to your everyday behaviors, such as reducing caffeine intake in the afternoon and avoiding screen time before bed.
You’ll be better prepared to face the challenges of the next week if you routinely practice appropriate sleep hygiene and self-care routines.
2. Set aside time for your Sunday night routine
It’s critical to give yourself enough time to rest and unwind without feeling rushed or pressured. This is especially true on Sunday nights when you’re getting ready for the new week.
One way to ensure you have enough time is to organize your nighttime ritual ahead of time. Whatever your practice requires, allow yourself enough time to finish it without feeling pressured.
Eliminating distractions, particularly your phone, which emits blue light and distracts from sleep, is another crucial aspect of a great bedtime routine.
Turning off your phone or putting it on ‘do not disturb’ mode can help you disconnect from the digital world and social media and focus on yourself. This might be the ideal time to relax and mentally prepare for a good night’s sleep.
3. Turn your bedroom into a refuge
A serene and comfortable bedroom can help you relax, reduce stress, and promote a restful night’s sleep.
Declutter. A disorganized bedroom can be frustrating and overwhelming. To give your nighttime routine a great start, spend some time decluttering and getting rid of everything that doesn’t belong or that you don’t need.
Pick a soothing color scheme. Colors have a significant impact on our mood and emotions. Choose a color scheme that relaxes and calms you, such as soothing blues, greens, or neutrals.
Add some plants. Indoor plants can improve air quality and provide a soothing atmosphere in your bedroom. Choose plants that are low-light tolerant and easy to care for, such as snake plants, pothos, or peace lilies.
Incorporate soft lighting. Overhead lights might be unsettling and interfere with your sleep. Instead, use soft, ambient light like a bedside lamp or string lights.
4. Prepare healthy meals or snacks for the week
Doing some light meal planning and meal prepping for the entire week is an excellent way to guarantee that you have nutritious and delicious options on hand when you’re pressed for time or hungry.
Create a meal plan. Spend some time planning out your week’s meals, including breakfasts, lunches, dinners, and snacks.
This will help you remain on target and avoid unhealthy impulse purchases. While you do that, you can also write your grocery list and take it with you while doing some grocery shopping.
Select healthy recipes. Look for meals that are well-balanced, healthy, and simple to make. You can find inspiration online or in cookbooks.
Cook in batches. Choose one or two days every week to prepare your meals in bulk. In the long run, this will save you time and energy while also ensuring that you have healthy meals ready to go.
Store your meals properly. Invest in some high-quality microwave- and dishwasher-safe meal prep containers. This will make storing and reheating your meals throughout the rest of the week much easier.
Prepare healthy snacks. When trying to maintain a healthy diet, snacking on unhealthy foods can be a major setback. Prepare some healthy snacks for the week, such as chopped vegetables, fruit, or homemade energy bars.
Consider buying a slow cooker or an instant pot as well. A proper slow cooker can revolutionize meal preparation by allowing you to cook huge volumes of food with little effort.
You can prepare soups, stews, chili, and even a whole chicken or roast. They also make your home smell wonderful!
5. Declutter and organize your living space
Decluttering and organizing your living space can be a great way to end a successful week and make sure that you’ll start the new week on the right foot. Set aside some time on Sunday nights to clean up your house. You’ll feel much more productive and focused in the coming days.
Start with small tasks. Start with small household chores, such as cleaning your kitchen counters or organizing your desk. This will help you gain momentum and make larger tasks appear less intimidating.
Prioritize areas. Prioritize cluttered or disorganized areas of your home, such as your closet or pantry. Concentrate on one area at a time and complete it before moving on to the next.
Get rid of anything that you don’t need. Take advantage of this opportunity to get rid of items you no longer need or use. Donate or sell unwanted clothing, appliances, or other items.
Create a system. Create a system that works for you for organizing your belongings. Having a system in place, whether it’s color-coding your closet or organizing your pantry by food group, will make it easier to keep your home tidy.
Maintain your consistency. Make organizing and decluttering a regular part of your Sunday night routine. You’ll notice that it becomes easier and faster to tidy up your space over time, and you’ll feel more at ease in your home.
6. Create a to-do list for the following week
Start with the big picture. Now’s the best time to do some goal-setting. Take a few minutes before diving into particular chores to consider your weekly goals.
What do you hope to achieve? What are the most significant projects or tasks? Write out your goals for the rest of your week to keep them in mind as you make your to-do list.
Break it down. Once you’ve determined what you want to achieve, divide it into specific tasks. Make a list of all the tasks you need to complete for each project or goal.
Prioritize. With your work list in hand, rank items according to urgency and priority. Determine the most important tasks that you must complete first.
Be reasonable. It’s critical to be realistic about how much you can get done in a week. Don’t overburden your to-do list with tasks or set unreasonable deadlines. Be truthful with yourself about how much time you have and what you can actually accomplish.
Update as needed. Your to-do list is a living document that you should keep up-to-date. Add new tasks as the week continues, remove finished activities, and reprioritize as appropriate.
7. Take a relaxing bath or a luxurious shower
Taking a relaxing bath or luxurious shower before bed can help you unwind and prepare for a restful night’s sleep.
Set the mood. Dim the lights, light some vanilla cupcake-scented candles, and play some soothing music to create a pleasant atmosphere in your bathroom.
Use lavender lotion. Lavender is a natural sleep aid that can help you relax and be ready for sleep. After a bath or shower, apply a lavender-scented lotion to your skin for a pleasant and relaxing experience.
Take your time. Don’t rush through your bathing ritual. Take the time to truly relax and enjoy the experience.
Bonus tip. Add some Epsom salt to your bath for added relaxation and to help ease sore muscles.
8. Put on comfy clothes
Nothing beats changing into comfortable clothes and unwinding after a hard day. Wearing comfortable clothing might help you relax and feel more at peace.
Select soft fabrics. Look for clothing made of soft, breathable materials such as cotton or bamboo. These textiles will make you feel at ease and calm.
Choose clothes that aren’t too tight. Loose-fitting clothing is ideal for relaxing around the house because it doesn’t hinder mobility and allows for improved air circulation.
Invest in some soft socks or slippers. Warm socks or cozy slippers may keep your feet warm while also allowing you to relax.
9. Practice a skincare routine
Take off your makeup. Remove any makeup or pollutants from your skin before beginning your skincare routine. You can do this with a light makeup remover or a cleaning oil.
Cleanse. Wash your face gently with a light cleanser to remove any dirt or oil that has accumulated throughout the day. Massage the cleanser in circular motions onto your face, then rinse with warm water and wipe dry with a clean towel.
Apply toner. Toner helps to balance your skin’s pH levels and prepare it for the rest of your skincare routine. Gently swipe a cotton pad across your face with a small bit of witch hazel toner.
Moisturize. Hydrating your skin is essential for keeping it healthy and radiant. Apply a moisturizer suitable for your skin type to your face and gently massage it in. If you feel extra, you can also pamper yourself with a face mask.
Apply eye cream. Eye cream hydrates the delicate skin around your eyes and can help reduce fine lines and wrinkles. Use your ring finger to gently tap a small amount of eye cream around your eye area.
10. Do some gentle yoga or stretching
Find a quiet space. Find a quiet space in your home where you won’t be disturbed to create a calming environment. To create a soothing atmosphere, dim the lights or light some candles.
Choose between gentle yoga and stretching. Prioritize gentle stretches and yoga positions that encourage relaxation and relieve tension in your body. A child’s pose, forward folds, and mild twists are all wonderful options.
Take a deep breath. Incorporate deep breathing into your yoga or stretching regimen to help calm your mind and relax your body. Inhale slowly and deeply through your nose, and exhale through your mouth.
Finish with Savasana. Savasana, often known as corpse posture, is a traditional way to end a yoga or stretching session.
Lie on your back with your eyes closed. Concentrate on relaxing every part of your body, from your toes to your head. Stay in this stance for at least 5–10 minutes to allow your body to fully relax and prepare for sleep.
11. Meditate or practice mindfulness
Concentrate on your breathing. Take a few deep breaths and concentrate on the movement of air in and out of your body. If your thoughts wander, gently bring them back to your breath.
Consider using guided meditation. If you’re new to meditation, try starting with a guided meditation app or a YouTube video.
Practice mindfulness. Pay attention to your ideas and emotions without passing judgment. Focus on the physical feelings in your body and the present moment.
12. As part of your Sunday night routine, journal
Journaling is an effective way to process your ideas, feelings, and experiences. It can help you process your emotions, gain clarity, and set intentions for the coming week. I actually like to do it as part of my morning routine, but you can choose a suitable time for yourself.
Find a quiet and comfortable space. Choose a peaceful and comfortable location where you can concentrate on your thoughts and feelings without being distracted.
Set a timer. It’s a great idea to set a timer for 10–15 minutes to ensure that you have enough time to write without feeling rushed.
Reflect on your week. Spend some time reflecting on the past week and writing down any achievements, challenges, or lessons learned.
Set goals for the coming week. Do some Sunday night planning. Consider what you want to accomplish in the coming week or even the next day, and develop plans to make it happen.
Don’t be too hard on yourself. Keep in mind that journaling is a personal discipline with no right or wrong answers. Allow your thoughts to flow freely without judging yourself for what you write.
Here’s a sleep and evening routine journal that helps you establish a consistent, intentional evening routine and good sleep hygiene.
Finish on a positive note. Finish your journaling session on a good note by putting down something for which you are grateful or that makes you happy.
13. Soothe yourself with a warm beverage
Here are some ideas for warm beverages to try:
Warm milk. Warm milk is a classic bedtime beverage that can help promote sleep thanks to the amino acid tryptophan, which helps produce serotonin and melatonin in the brain.
Golden milk. Golden milk is a warm, spiced beverage made with turmeric, which has anti-inflammatory properties and can help promote relaxation.
Warm lemon water. Squeezing fresh lemon juice into warm water can help boost hydration, aid digestion, and promote relaxation.
Sipping on a warm beverage can be a great way to wind down and prepare your body for a restful night’s sleep. Just be sure to avoid beverages with caffeine or too much sugar, which can disrupt your sleep.
14. Do some Sunday night reading
Reading a book or magazine before bedtime can be the best way to unwind and escape from the strains of everyday life. You can also do it on a Sunday morning if that suits you better.
Choose a book or magazine that you enjoy reading. Choose anything you’ll enjoy reading, whether it’s fiction, nonfiction, or a specific genre. Then, set aside dedicated time. Set aside time every Sunday night for reading, whether it’s 15 minutes or an hour.
Make it comfortable. Add some soft blankets and pillows to your bed or a comfortable chair to create a nice reading area. Turn off all electronic devices. Turn off any technological devices and remove any distractions that may be interfering with your reading time.
Keep a reading log. Keep a reading diary or journal to keep track of what you’ve read, what you liked, and what you’d like to read next. This can help you remain motivated and interested in your reading habit.
15. Open your senses with aromatherapy (essential oils)
Aromatherapy is an excellent way to supplement your sleep routine and induce calm. This is honestly my favorite Sunday night habit. For decades, essential oils have been used to boost mood, reduce tension and anxiety, and promote better sleep.
Select the appropriate essential oils. Essential oils that are known for their calming and relaxing effects include lavender, chamomile, bergamot, and ylang-ylang. The first thing to do is to select an oil that speaks to you and your needs.
Use a diffuser. Diffusers are an excellent way to disperse essential oils into the air. Fill a good diffuser with a few drops of your preferred oil and let it fill the room with a soft, comforting aroma.
Create a bedtime blend. Experiment with different oils to create a customized combination that is right for you. For a calm and relaxing fragrance, combine lavender, chamomile, and bergamot.
Use topically. You can apply some essential oils directly to the skin, but you must first dilute them with a carrier oil, such as coconut or almond oil. For a calming effect, massage the oil into your temples, wrists, or the soles of your feet.
To ensure safe use, always use high-quality essential oils and carefully follow the instructions. Aromatherapy can be a powerful tool for encouraging relaxation and aiding sleep, but you must use it responsibly and safely.
16. Indulge in your favorite hobby or creative activity, or have a movie or TV show marathon.
Indulging in a favorite hobby or creative activity or having a movie or TV show marathon can be a great way to unwind and enjoy some leisure time. Here are some ideas:
Hobby or creative activity:
- Painting or drawing
- Knitting or crocheting
- Playing a musical instrument
- Writing or journaling
- Cooking or baking
Movie or TV show marathon:
- Choose a series you’ve been meaning to watch and make it a goal to finish it
- Pick a theme for your marathon, such as a genre or actor/actress
- Gather some snacks and cozy up with blankets and pillows for a comfortable viewing experience
- Take breaks in between episodes to stretch or move around
17. Set signature bedtime sounds
Setting a soothing and consistent bedtime sound might help signal to your body and mind that it’s time to relax and prepare for sleep. Here are some suggestions for unique sleep noises:
White noise machine. A white noise machine can produce a consistent and calming sound. This can help conceal any environmental noises that may be disturbing your sleep.
Relaxing music. Soft, relaxing music, such as classical or instrumental, can help lower your heart rate and produce sensations of relaxation.
Nature sounds. Nature sounds, such as waves breaking or birds tweeting, can help create a serene mood and bring you closer to nature.
ASMR. ASMR (autonomous sensory meridian response) is a phenomenon that causes tingling sensations in the scalp, neck, and spine in response to particular noises or visual stimuli. ASMR movies or recordings can help induce a calm mood and promote better sleep.
Guided meditation. Guided meditations, which are available online or through meditation apps, can help you calm your mind and body before bed and promote a pleasant night’s sleep.
Choose the finest bedtime sound for you and incorporate it into your evening routine to communicate to your body and mind that it’s time to relax and prepare for a good night’s rest.
18. Be realistic
Being realistic is a vital part of any self-care regimen, particularly your Sunday night routine. The last thing to keep in mind is that setting realistic goals and expectations for yourself will help you avoid feeling overwhelmed or frustrated.
Be honest with yourself. Examine your schedule and energy levels realistically. If you know you’ll be tired or won’t have enough time, don’t plan on doing too much.
Prioritize. Determine the most important things in your Sunday routines and concentrate on them. Try not to do everything at once.
Start small. If you’re new to self-care or a specific activity, start small and work your way up. This will help you gain momentum and confidence.
Be flexible. Remember that plans can and should alter. Be prepared to change your Sunday routine if anything unexpected occurs.
What does your great Sunday night routine look like?
How do you prepare for Monday morning on a Sunday night? Do you get Sunday scaries? What are your favorite evening routine ideas? I would love to hear your thoughts!
I’m a personal growth and self-care expert, as well as an avid motorcycle enthusiast and coffee and sweets lover. Through Lauraconteuse, I provide insightful and practical advice on topics such as self-care, self-love, personal growth, and productivity, drawing from my very own extensive experience and knowledge in the field. My blog has helped countless people achieve their goals and live more fulfilling lives, and my goal is to continue to inspire and empower others.