In the hustle and bustle of daily life, unwinding in the evening should be a time to relax and de-stress.

However, certain common evening habits could be contributing to more stress and anxiety than you might realise.

Here is a look at five evening routines that may be quietly sabotaging your peace of mind.

  1. Excessive Screen Time

After a long day at work, it’s easy to get lost in endless scrolling on your phone. While it might seem like a mental break, the reality is that prolonged screen time can have detrimental effects on both your physical and mental well-being. Physically, it can lead to eye strain, headaches, and pain in the neck, shoulders, and back. Mentally, studies suggest that the addictive nature of smartphones and social media can exacerbate stress rather than relieve it.

Moreover, using your phone before bed can disrupt your sleep. The blue light emitted from screens interferes with your natural sleep cycle, potentially leading to insomnia. To avoid these pitfalls, consider engaging in screen-free activities like reading, journaling, or crafting before bed, which can offer long-term relaxation and health benefits.

  1. Late-Afternoon Coffee

Grabbing a coffee after work might seem like a harmless pick-me-up, but it could be contributing to your stress and sleep issues. Research indicates that caffeine’s effects can linger in your system for up to 12 hours, meaning that an afternoon coffee could be the reason you’re tossing and turning at night. High caffeine intake can also mimic symptoms of anxiety, such as restlessness, headaches, and nervousness.

Instead of reaching for another cup, consider alternatives like a brisk walk or a short power nap to rejuvenate yourself without the negative side effects. If you’re craving the taste of coffee, decaf might be a better choice.

  1. Sitting Too Much

After spending much of the day seated at work, it is tempting to continue sitting through the evening. However, this habit can be harmful. Prolonged sitting has been linked to serious health risks, including heart disease, obesity, and even cancer. Additionally, too much sedentary time can increase the risk of anxiety and depression.

To combat these effects, try incorporating more movement into your evening routine. Simple changes like standing while watching TV, doing a quick yoga session, or even having a dance break while cooking dinner can make a significant difference in your overall health and stress levels.

  1. Mindless Snacking

When you’re too tired to cook a full meal after work, it’s easy to turn to quick, processed snacks. While convenient, this habit can lead to overconsumption of unhealthy foods high in salt, sugar, and unhealthy fats, which offer little nutritional value. This can disrupt your blood sugar levels, leading to insulin spikes and crashes that increase cortisol, the body’s main stress hormone.

To avoid this trap, consider meal prepping on the weekends or choosing healthier snacks that are both satisfying and nutritious. A little planning can help you maintain a balanced diet and keep stress levels in check.

  1. Problem-Solving Before Bed

Many of us are guilty of replaying the day’s events or worrying about tomorrow’s tasks as we try to fall asleep. This habit of problem-solving before bed can significantly impact your sleep quality and overall mental health. The inability to switch off from work-related thoughts can lead to increased stress and anxiety, making it harder to relax and get the rest you need.

To help curb this habit, try journaling your thoughts before bed or keeping a notepad nearby to jot down any ideas or concerns. This simple act can help you offload your worries and allow your mind to focus on more restful thoughts, promoting better sleep and reduced stress.

By being mindful of these habits and making small adjustments to your evening routine, you can reduce stress and improve your overall well-being, leading to a more peaceful and restorative end to your day.

 

 

 

 

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Amelia Brand

Amelia Brand is the Editor for HRreview, and host of the HR in Review podcast series. With a Master’s degree in Legal and Political Theory, her particular interests within HR include employment law, DE&I, and wellbeing within the workplace. Prior to working with HRreview, Amelia was Sub-Editor of a magazine, and Editor of the Environmental Justice Project at University College London, writing and overseeing articles into UCL’s weekly newsletter. Her previous academic work has focused on philosophy, politics and law, with a special focus on how artificial intelligence will feature in the future.