Feeling Burnt Out? It Could Be Your Evening Routine—Not Work—That’s to Blame

by Editor

When it comes to burnout, most of us blame long hours, demanding bosses, or tight deadlines. But what if the real culprit isn’t what happens during the day, but rather how you wind down at night?

The truth is, your evening routine can set the stage for how well your mind and body recover from daily stress—or keep you stuck in a cycle of exhaustion.

Here are 7 common evening habits that may be sabotaging your energy levels, along with tips to create a healthier nighttime routine that supports your wellbeing.

1. Doomscrolling: Trading Sleep for Screens

evening routine doomscrolling

In the glow of your phone screen, hours slip away as you scroll through social media, news headlines, or endless TikTok videos. Known as “doomscrolling,” this habit not only steals precious sleep time but also keeps your brain wired with stress-inducing content.

Studies have shown that exposure to blue light suppresses melatonin, the hormone that signals your body it’s time to sleep. Additionally, consuming negative or emotionally charged content can heighten stress levels, keeping your mind racing long after you’ve put your phone down.

The Fix:

  • Set a digital curfew. Power down screens at least an hour before bed.
  • Use apps like Freedom or your phone’s screen time settings to block social media during late hours.
  • Consider replacing screen time with calming activities like reading, journaling, or meditating

2. Being Sedentary: Couch Potato Evenings

After a long day, it’s tempting to crash on the couch and binge-watch your favourite show. While relaxation is important, too much inactivity as an evening routine can leave your body feeling stiff and restless—especially if you work at a desk during the day. Physical activity, even light movement, helps reduce stress and improve sleep quality.

The Fix:

  • Take a short evening walk to clear your mind.
  • Stretch or try a gentle yoga flow before bed to release tension.
  • Use TV time as an opportunity to do light exercises, like bodyweight squats or stretching.

3. Trying to Solve Problems Before Sleep

Your brain is wired to keep solving problems, but nighttime is not the ideal time for mental gymnastics. Lying in bed, your mind starts racing with to-do lists, unresolved conflicts, or tomorrow’s challenges. Ruminating on work or personal issues can heighten anxiety and make it difficult to switch off.

The Fix:

  • Practice a “brain dump.” Write down any pressing thoughts or tasks in a notebook to revisit the next day.
  • Practice mindfulness techniques like deep breathing or meditation to quiet your mind.
  • Repeat a calming mantra, such as “I’ve done all I can for today; tomorrow is a new start.”

4. Unhealthy Snacking: Midnight Cravings

evening routine healthy snack

Reaching for chips, ice cream, or other processed snacks might feel comforting in the moment, but these foods can lead to blood sugar spikes and crashes, disrupting your sleep. Heavy or spicy meals close to bedtime may also cause indigestion, keeping you tossing and turning.

The Fix:

  • Opt for light, sleep-friendly snacks like a banana with almond butter, Greek yogurt, or herbal tea.
  • Establish a “kitchen closed” rule two hours before bed.
  • Stay hydrated throughout the day to curb nighttime hunger.

5. Staying Up Too Late

The allure of staying up for “just one more episode” can lead to a sleep debt that accumulates over time. Over time, inconsistent sleep patterns throw off your body’s internal clock (circadian rhythm); losing just 30 minutes of rest nightly can greatly impact your energy, focus, and mood.

The Fix:

  • Set a consistent bedtime and stick to it, even on weekends.
  • Create a wind-down ritual, like dimming the lights or playing calming music.
  • Prioritize sleep as a non-negotiable part of your evening and wellness routine.

6. Overloading Your Evening Routine

Packing your evening routine with tasks like cleaning, catching up on emails, or running errands might feel productive, but it leaves little room for relaxation. When your evening lacks intentional relaxation, you’re more likely to carry the stress of the day into bed. 

The Fix:

  • Prioritize downtime. Identify which tasks can wait and focus on unwinding. 
  • Create evening rituals that help you transition from “go mode” to “rest mode.”
  • Create a calming bedtime routine, like a warm bath, skincare ritual, or guided meditation.

Bottom Line

Your evening routine is more powerful than you might think. By making small, intentional changes, you can transform your nights into a time of true rest and recovery.

Remember, burnout doesn’t just come from working hard—it can also stem from not giving yourself the rest you deserve. Take control of your evenings, and watch how your days improve!

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