How To Wind Down Before Bed (after working late)

Photo by Taryn Elliott via Pexels

If you’ve found yourself working late (again!) and especially if you work from home, it can be challenging to relax and unwind before bed.

If your home is also your office, how do you separate the two and create a decent wind routine before bed, so you can chill out and be rejuvenated for the next day?

It’s crucial to take care of yourself before you reach the stage of burnout, so here is how to wind down before bed and give yourself a much deserved break.

This post may contain affiliate links. If you click them and make a purchase, I may receive a small commission. This is at no extra cost to you, but helps me run this site. For more information, visit the Disclaimer page. There may also be affiliate links for products from my own shop.

1. Make a list for tomorrow

If you’re overwhelmed at work it can be hard to stop at a decent time, but if you’re exhausted and there’s nothing left to give, call it a day.

It can help to create a to-do checklist for tomorrow with the most crucial things you need to do. Keep lists manageable. There’s no point writing up a never-ending list of things that won’t be achieved tomorrow either.

You may want to write a personal admin list too, or a list of things worrying you. You can then deal with them tomorrow, but for now, they are out of your head, on paper, and saved for a more productive and well-rested time when you can face things.

2. Tidy up your desk

This is so important when we work from home. A clear desk helps you feel clearer mentally too.

When we work from home, it’s easy to leave it all where it is, but if you can clear away the day physically, that often translates into the mental side too.

If you work from your kitchen desk or other shared space, it’s important to put as much as you can away. If you’re limited on space then check out working from home setup essentials for easy, compact fixes that don’t take up lots of space.

Save this post or share – Wind down routine (after working late)

3. Shut down or minimise technology

One of the biggest obstacles to winding down after work is technology. With our phones, laptops, and TVs constantly demanding our attention, it can be hard to switch off.

Try to disconnect from technology for at least an hour before bed. This means no scrolling through social media, checking work emails, or watching TV. Instead, focus on activities that promote relaxation and calmness for your wind down routine.

4. Exercise or meditate

Making exercise or meditation part of your wind down routine is a key way to reduce stress and anxiety. Try deep breathing, meditation, or yoga. By focusing on your breath and body, you can calm your mind and prepare for a restful night’s sleep.

You could even head out for a walk if you prefer. If you have to do a pick up at daycare/school, then don’t leave things to the last minute. Ensure you have some quiet time to yourself on the way.

5. Have a bath or shower

A warm bath can help relax your muscles and ease tension. But if you’ve not got time for that (hello mamas!), then even a quick shower can help to wash off the day and make you feel better.

This is a key one to add to your list of wind down activities before bed.

6. Read something relaxing

If you have children then you can enjoy reading to them, and use their bedtime to get yourself into a calm place too. Children tend to demand your full attention, so that can actually help you switch off from your work day.

If you’ve not got kids (or yours are older), you can truly enjoy some quiet reading time or listen to a podcast without fear of interruption!

Photo by Cottonbro Studio via Pexels

7. Enjoy a calming activity or hobby

Reading and exercise have already been mentioned, but also consider dedicating a little time to another activity you might enjoy, instead of automatically turning to the TV every night.

It’s good to have a break from the screen, especially if it’s already late. You might want to try coloring, puzzles, cooking, or playing an instrument. It feels good to use your precious evening hours on an activity that helps you relax and/or improve your skills.

8. Connect with your loved ones

This could mean quality time with the kids or a partner, or setting aside time to call a friend or family member. Just make sure it’s someone you feel relaxed and happy afterwards, rather than more tense or worked up before bed!

Spending time with loved ones can be a great way to wind down after work. Whether it’s talking on the phone, having dinner together, or simply spending time in each other’s company, social connection can help reduce stress and boost mood.

9. Prioritise ‘me’ time

It’s important to connect with others, but you should also build in ‘me’ time. If you’re a working mum you will struggle to find me time, but even a few minutes will have benefits.

Your ‘me’ time might be about doing any of the above, or simply sitting quietly and doing nothing!

If you need a real chunk of decent ‘me’ time, consider booking yourself a recovery day off work alone in peace!

Photo by Miriam Alonso via Pexels

10. Stay faithful to your wind down routine

Use as much of the above as you’d like and form a nightly ritual that you can stick to. You need to make this a habit, that you practice regularly to get yourself into the sleepy zone.

Stay consistent with your wind down routine and you’ll find it gets easier and easier to switch off more quickly.

Questions and Answers – Wind down activities before bed

How do you relax your body after work?

Consider a gentle stretching routine such as yoga or pilates after work, or a warm bath. Or sit and meditate. Relaxing your body will then have the benefit of relaxing your mind too.

Even just putting your feet up and closing your eyes for a short while will help.

How do I stop thinking about work at the end of a long work day?

Change the mood with music, cooking, talking to loved ones in person or by phone, watching something funny or listening to a podcast.

Write down anything bothering you, so you can put it to one side and deal with it tomorrow. This should also help prevent you lying awake later, worrying about it.

Wrapping up: How to wind down before bed

Winding down after work is essential for your overall well-being. By disconnecting from technology, taking a relaxing bath or shower, engaging in a gentle activity, going for a walk and other things mentioned, you can create a wind-down routine that promotes relaxation and calmness.

Work can be stressful, whether you’re working in an office or from home. But if you work from home, it can be trickier to switch off unlike commuters who have the journey home to decompress and divide up their day.

After a long day of meetings, deadlines, and emails, it’s important to take some time to wind down and relax. This can help reduce stress, improve sleep quality, and boost overall well-being.

It’s crucial to take this time and take care of yourself, particularly if you often work late and are at risk of burnout.

What type of wind down activities before bed do you use in your wind down routine?

Save this post or share – Wind down activities before bed

The information provided is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment. This site is not liable for risks or issues associated with using or acting upon the information.