HOW TO WIND DOWN: TIPS FOR BUSY PROFESSIONALS

Learn effective wind-down routines to reset your nervous system, improve sleep, and wake up refreshed.

Loren Hogue
Co-CEO, NEUROFIT
4 MINUTE READ
FEB 4, 2025

Winding down in the evening can feel impossible after a stressful and busy day. For many busy professionals, finding effective ways to wind down is essential for maintaining a balanced nervous system and ensuring a good night’s sleep.

Understanding the Importance of Winding Down

Effective wind-down routines are key for resetting the nervous system, reducing stress, and improving overall well-being. When we don't properly wind down, our bodies remain in a heightened state of alertness, which can lead to trouble sleeping, increased anxiety, and even burnout. NEUROFIT App members who prioritize a proper sleep-wake cycle even report higher HRV as a result.

Signs You Need to Wind Down

Difficulty falling asleep or waking up frequently during the night

Feeling constantly on edge or irritable

Experiencing brain fog or trouble concentrating

Physical symptoms like headaches, muscle tension or stomach aches

Common Causes of Difficulty Winding Down

Excessive screen time, especially before bed

High-stress levels from work or personal life

Lack of a consistent bedtime routine

Consuming caffeine or heavy meals late in the evening

Practical Tips to Wind Down Effectively

To help you wind down and prepare your body for restful sleep, here are some practical tips you can start implementing today.

Create a Consistent Bedtime Routine

Establishing a consistent bedtime routine signals to your body that it’s time to wind down. This can include activities like reading a book, taking a warm bath, or practicing gentle yoga. The key is to create a routine that helps you relax and stick to it every night.

Set a regular bedtime and wake-up time, even on weekends

Avoid screens and online stimulation at least an hour before bed

Dim the lights in the evening to create a calming environment

Play some sleep music that helps you switch off

Or, try green noise to relax your nervous system

Practice Relaxation Exercises

Incorporating relaxation exercises into your evening routine can significantly help in winding down. Activities such as deep breathing, progressive muscle relaxation, and mindfulness meditation can lower stress levels and prepare your body for sleep.

Try deep breathing exercises to calm your nervous system

Engage in progressive muscle relaxation to release tension

Practice mindfulness meditation to clear your mind of the day’s stresses

Try a somatic exercise that helps your nervous system shift into the Stillness state on the NEUROFIT Ring below, like Box Breathing:

Box Breathing - A partially suspended breathing technique to calm the nervous system.

The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.

Limit Stimulants and Heavy Meals

What you consume in the hours leading up to bedtime can either help or hinder your ability to wind down. Stimulants like caffeine and nicotine, as well as heavy late-night meals, can disrupt your sleep cycle and affect your emotional balance the next day.

Avoid caffeine, alcohol and nicotine in the evening

Opt for a light snack if you’re hungry before bed

Stay hydrated, but avoid drinking too much water right before bedtime

Engage in Light Physical Activity

Light physical activity can help to reduce stress and prepare your body for sleep. Activities such as a short evening walk, gentle stretching, or yoga can be beneficial.

Take a brisk walk after dinner to help digest your food and clear your mind

Do gentle stretches to release muscle tension

Practice a calming yoga routine to relax both your mind and body

Utilizing Technology to Aid Your Wind Down Routine

Incorporating technology mindfully can also assist in your wind-down routine. Tools like the NEUROFIT app can provide personalized exercises and insights to help you manage stress, balance your nervous system, and optimize your sleep and recovery.

How NEUROFIT Can Help

The NEUROFIT app offers a variety of features designed to help you wind down and maintain a balanced nervous system. With daily check-ins, personalized somatic exercises, and AI-guided coaching, NEUROFIT makes it easy to integrate effective wind-down practices into your routine.

The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.

Personal Experience and NEUROFIT Insights

As someone who has lived through acute grief, anxiety, and burnout, I've experienced the feeling that winding down each night was impossible. When my father passed away in 2011, I struggled with sleep disturbances and chronic stress. After many years of searching, re-balancing my nervous system allowed my body to reset and learn to wind down properly again.

Our data at NEUROFIT shows that members who prioritize a proper bedtime routine report higher HRV and significantly reduced stress levels after just one week. This underscores the effectiveness of a consistent wind-down routine in promoting overall well-being.

FAQs About Winding Down

How long should my wind-down routine be?

Aim for at least 30 minutes to an hour. This gives your body ample time to transition from the activities of the day to a state of relaxation.

Can exercise before bed help me wind down?

Light physical activity can be beneficial, but avoid intense workouts right before bed as they can increase alertness. Gentle yoga or stretching is ideal.

How can I reduce screen time before bed?

Set a specific time to turn off all screens, or use apps that filter blue light. Engage in other relaxing activities like reading or listening to calming sleep music.

What if I wake up in the middle of the night and can’t go back to sleep?

Try a calming activity like deep breathing or progressive muscle relaxation. Avoid checking your phone or watching TV, as research shows this can make it harder to fall back asleep.

Incorporating these wind-down practices into your evening routine can make a significant difference in your quality of sleep and overall well-being. Remember, consistency is key. By taking small steps each day, you can create a routine that helps you effectively wind down and improve your nervous system fitness.

For more personalized guidance, consider downloading the NEUROFIT app and starting your journey towards a balanced nervous system today.

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About The Author
Loren Hogue
Co-CEO, NEUROFIT
Loren is a co-founder of NEUROFIT, and a Master Somatics + Business Coach with a decade of experience coaching thousands of clients worldwide.
After facing years of chronic stress, burnout, and nervous system dysregulation after a loss in her family, she launched NEUROFIT as a fast, effective and accessible solution to these challenges.
Today, the NEUROFIT app is used by 2,000+ leading doctors, therapists, and health coaches, reaching 100,000+ users in 100+ countries.
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