Evening Routine

Evening Routine

Recommended Frequency:

Every day

Wind Down Evening Routine for Optimal Sleep
281Views
1Likes
0Rating
What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Dinner and Cleanup

Dinner and Cleanup

6:00 PM
30m

Finish your last meal of the day and clean up the kitchen to maintain an organized environment conducive to relaxation.

Simple Task
Simple Task
Evening HRV Therapy

Evening HRV Therapy

7:30 PM
30m

Undergo a second session of heart rate variability (HRV) therapy to further regulate your nervous system and prepare for sleep.

HRV therapy session

Timed Activities - 1m
Oral Care Routine

Oral Care Routine

8:30 PM
10m

Maintain optimal oral health and hygiene with this comprehensive oral care routine, including flossing, water picking, and using tea tree oil.

Simple Task
Simple Task
Simple Task
Skincare Routine

Skincare Routine

8:50 PM
15m

Follow this comprehensive skincare routine to maintain healthy, youthful-looking skin and address any skin concerns or imperfections.

Simple Task
Simple Task
Simple Task
Simple Task
Evening Wind-Down

Evening Wind-Down

9:25 PM
120m

Spend quality time with your loved ones, engage in relaxing activities, and prepare for a restful night's sleep with this evening wind-down routine.

Writing Activities
Choose from 5 Options
Reading ,
Journaling ,
Meditation ,
Gentle Stretching ,
Listening to Calming Music
Simple Task
Bedtime Routine

Bedtime Routine

10:00 PM
60m

Optimize your sleep environment and engage in various therapies to promote deep, restful sleep with this comprehensive bedtime routine.

Simple Task

Neck therapy

Timed Activities - 10m

Dry eye treatment

Timed Activities - 30s

Theta wave therapy

Timed Activities - 30m
What You'll Get
  • 💪
    Stress Relief
    Engaging in relaxing activities and spending quality time with loved ones can help reduce stress and promote a sense of calm before bedtime.
  • 💪
    Improved Sleep Quality
    Winding down and preparing your mind and body for sleep can improve the overall quality of your sleep and help you wake up feeling more rested.
  • 💪
    Improved Sleep Quality
    The various therapies and supplements in this routine can help promote deeper, more restful sleep, allowing you to wake up feeling refreshed and rejuvenated.
  • 💪
    Eye Health
    Using the iTear 100 device can help improve tear production and prevent dry eyes, which can be a common issue for many people.
  • 💪
    Digestion Support
    Allowing several hours between your last meal and bedtime can improve digestion and sleep quality.
  • 💪
    Stress Reduction
    Maintaining an organized and clutter-free environment can help reduce stress and promote relaxation.
  • 💪
    Stress Reduction
    HRV therapy can help regulate the autonomic nervous system, promoting a more relaxed state and reducing stress levels.
  • 💪
    Improved Cardiovascular Function
    Higher heart rate variability is associated with better cardiovascular health and overall wellbeing.
  • 💪
    Improved Oral Health
    Proper oral care, including flossing, water picking, and using tea tree oil, can help prevent gum disease, tooth decay, and other oral health issues.
  • 💪
    Fresher Breath
    Removing plaque and food particles from your teeth and gums can help reduce bad breath and promote fresher breath.
  • 💪
    Healthy, Youthful Skin
    A comprehensive skincare routine can help address skin concerns, reduce signs of aging, and promote a healthy, glowing complexion.
  • 💪
    Sun Protection
    Applying sunscreen can help protect your skin from harmful UV rays and reduce the risk of sun damage and skin cancer.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Try It Out, Adjust As You Go!
What People Think About This Routine
Loading more comments...