Evening habits for better sleep: how to relax, improve health, and speed up weight loss

16.02.2025

Sleep is one of the most important components of a healthy lifestyle. Quality and sufficient night rest affects our concentration, mood, and even the process of losing weight. However, in today's world, saturated with technology and constant lack of time, people often sacrifice sleep in favor of smartphones, TV shows, or work. In this article, we will look at three simple but effective evening habits that will help improve sleep quality and contribute to healthy weight loss.

1. Disconnecting from gadgets

Why it is important to avoid digital devices before sleep

The modern person is constantly immersed in an information flow: smartphones, tablets, laptops—all accompany us throughout the day. The problem is that the blue light from gadget screens suppresses the production of the hormone melatonin, which regulates circadian rhythms and signals the body when it’s time to sleep.

Key benefits of giving up gadgets before sleep:

1. Faster falling asleep—without bright light and informational noise, the brain transitions into a state of rest more quickly.
2. Deeper sleep phase—a sufficient level of melatonin promotes higher quality and deeper sleep.
3. Improved hormonal balance—stabilization of cortisol (the stress hormone), which is especially important when trying to lose weight.

Practical recommendations:

• Set a “screen-free” rule at least one hour before sleep: don’t check social media, don’t respond to emails, don’t watch videos.
• If you need to use your smartphone late, turn on “night mode” or “blue light filter.”
• Create a calm atmosphere: instead of gadgets, listen to relaxing music, read a paper book, or do breathing exercises.

2. Relaxing yoga

How yoga helps improve sleep quality

Yoga is renowned for its positive effects on the nervous system, breathing, and muscle tone. Regular light yoga practices before sleep help calm the mind, lower stress levels, and prepare the body for healthy rest.

Benefits of yoga at night:

1. Tension relief: gentle stretches and calm poses relax muscles, eliminating the tightness accumulated during the day.
2. Improved blood circulation: slow, smooth movements help oxygenate tissues.
3. Calming the mind: a combination of yoga and breathing techniques (pranayama) reduces anxiety levels and helps overcome insomnia.

Simple poses (asanas) before bedtime:

• Supta Baddha Konasana (Reclining Bound Angle Pose): helps relax the hip area and relieve lower back tension.
• Balasana (Child’s Pose): relieves spinal pressure and soothes the nervous system.
• Viparita Karani (Legs-up-the-Wall Pose): improves blood flow in the legs and helps relax the lower back.

Perform all exercises slowly while controlling your breath. If you are new to yoga, start with the simplest poses and practice for 5–10 minutes, gradually increasing the duration.

3. Herbal teas

The role of herbal teas in improving sleep quality

Properly chosen herbal blends not only have a calming effect, but also positively impact the nervous system, helping you fall asleep more easily and improving overall well-being. In addition, herbal teas may have a gentle beneficial effect on metabolism, which is important for weight loss.

Which teas are suitable:

• Chamomile: a recognized calming remedy, helps reduce anxiety and relax muscles.
• Lavender: has a delicate aroma and mild sedative effect, improves sleep quality.
• Lemon balm and mint: promote relaxation and relieve tension after a hard day.

How to brew correctly:

1. Use boiling water, but don’t boil the tea together with the water—simply pour hot water (around 90–95°C) over the herbal mix.
2. Infuse for 5–7 minutes (or as directed on the package).
3. Drink in small sips, enjoying the aroma and taste, best about 30–40 minutes before bedtime.

How sleep affects weight loss

Physiological processes during sleep

During nightly rest, the body undergoes complex recovery and hormonal regulation processes. In particular, growth hormone (somatotropin) is produced, which is responsible for cell regeneration and fat metabolism. Lack of sleep leads to an imbalance of the hormones leptin and ghrelin, which control hunger and satiety.

Consequences of sleep deprivation when losing weight:

1. Increased appetite: ghrelin and leptin malfunction makes a person feel hungry more often and overeat.
2. Slower metabolism: the body in “stress mode” stores fat for reserve.
3. Reduced motivation for workouts: a tired body does not receive enough energy, which affects training quality and consistency.

The benefits of quality sleep for your physique

• Accelerated recovery after workouts: with good rest, muscles regenerate better, and endurance increases the next day.
• Optimal hormone levels: stress and hunger hormones stabilize.
• Improved overall well-being: higher energy levels stimulate activity, boost mood, and make it easier to stick to a diet.

Improving sleep quality is one of the key steps not only for overall health but also for effective weight loss. Evening habits such as disconnecting from gadgets, light yoga, and consuming herbal teas create optimal conditions for deep and restful sleep. And a good night’s rest, in turn, normalizes hormonal balance and helps the body burn fat more efficiently.

Start with small changes to your daily routine—and the result will not keep you waiting. Your body and mind will thank you for your care, and the numbers on the scales will increasingly make you happy.

Key recommendations from the article:

• Avoid using gadgets for 1 hour before sleep.
• Practice relaxing yoga or light stretches in the evening.
• Replace evening drinks with herbal teas: chamomile, mint, lemon balm, or lavender.
• Maintain a daily routine and aim for 7–8 hours of sleep to normalize hormones.

By following these tips in practice, you will see that sound and healthy sleep is a real way to improve well-being and achieve natural weight loss.