Top Tips To Destress In The Evening

On the JJ Barnes Blog, if you’re going to bed tense it could be caused by some easy to break bad habits, so I’m sharing top tips to destress in the evening so you can finally learn to relax.

Like so many others, I’ve felt the heavy toll of stress, with evenings often becoming a battleground for burnout rather than a time to recharge. A recent study shows that most employees haven’t seen their work-life balance improve in years, leaving many of us drained. I’ve been there, stuck in habits that made things worse.

With the help of the experts at Northerner, who partnered with Dr Sham Singh, a health expert, I’m sharing advice for anyone looking to break five common evening habits that fuel stress, with practical steps to create calmer, healthier nights.

Top Tips To Destress In The Evening

1. Cut Back on Screen Time

I used to spend hours scrolling on my phone after work, thinking it was a way to relax. But the blue light disrupted my sleep, and comparing myself to others online or reading upsetting news only amped up my anxiety. If this sounds familiar, try swapping your phone for screen-free activities.

Pick up a book, start journaling, or experiment with cooking a new dish. These hobbies can feel more fulfilling and help you unwind without overstimulating your brain. Even just 30 minutes away from screens before bed can make a big difference in how rested you feel.

2. Get Moving to Avoid the Sedentary Trap

After a long day sitting at a desk, I’d collapse onto the couch, barely moving until bedtime. But I learned that staying sedentary not only stiffens your body but also increases risks of anxiety and depression.

For anyone stuck in this rut, start small during the day—set a timer to stand and stretch every hour or try walking during calls if you can. In the evening, commit to a quick activity, like a 10-minute walk or a short at-home workout. Movement boosts circulation and mood, helping you process stress and feel more energized.

3. Ditch Mindless Snacking

I’d often skip cooking after a tough day, grabbing chips or sweets instead. Those quick snacks led to sugar crashes, guilt, and even more stress from elevated cortisol levels. If you’re reaching for junk food out of habit, try meal prepping to make healthy eating easier. Set aside time on weekends to prep simple meals or stock up on nutritious ingredients.

Having a plan reduces the temptation to snack mindlessly, keeping your body and mind steadier. It’s a game-changer for avoiding that emotional eating cycle.

4. Leave Work Worries for the Morning

Nighttime used to be when my brain would replay work problems—deadlines, meetings, you name it—making it impossible to relax or sleep. If you’re lying awake stressing about tomorrow, try externalizing those thoughts.

Keep a notebook by your bed and jot down worries or make a to-do list before you turn in. This simple act can clear your mind, letting you separate work from rest. It’s helped me break the cycle of associating bedtime with anxiety, and it can help you find calm too.

5. Stop Revenge Bedtime Procrastination

I used to stay up late watching shows or scrolling, desperate for “me time” after long workdays, even though I knew it was cutting into my sleep. This revenge procrastination left me exhausted and stressed. To break this habit, build a consistent nighttime routine—maybe some light reading, a warm drink, or meditation, with a set bedtime.

Sticking to it trains your brain to wind down, reducing the urge to sacrifice sleep. Regular sleep is crucial for avoiding stress and serious health risks, so prioritize it like self-care.

Breaking these habits takes effort, but small, consistent changes can transform your evenings into a time for true relaxation. If you’re feeling overwhelmed, start with one habit and build from there. You’ll be amazed at how much lighter you feel with stress left behind.