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What Evening Routine Activities Should I Do According to the Latest Science?

May 17, 2022
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Table of Contents

Let’s break down some of the best evening routine activities for health and productivity, backed by science!

Have a Lighter, Earlier Dinner With Less Alcohol

A number of studies have come out saying that late night eating is associated with an increased risk for chronic disease, obesity, and higher levels of fat in the bloodstream.

There are plenty of health issues that come with overeating as well. So even if you decide against an earlier supper, at least try to cut down on the portions.

It’s also well known that alcohol consumption is carcinogenic, but the effects of drinking could be worse than you think. In fact, a group of cancer doctors has recently started urging for cancer warnings to be put on alcoholic products.

Loosening up at the end of the day with a nice fatty meal and a well deserved drink can feel irresistible at times. But mere common sense can tell us how it can sabotage our productivity and wellbeing. Nobody wants to wake up for work with a stomach ache and a hangover!

Create a Cavern of Comfort

There’s a lot to be said about the importance of darkness and getting a good night’s rest, but science has shown that other “cavernous” conditions help induce more restful sleep.

A study from the National Library of Medicine found that turning down the thermostat by a few degrees can help. Another paper found that silence is great for making people tired at a faster rate.

Brain scans have also revealed that classical music relaxes the brain before bed. This one doesn’t exactly have much to do with caves, but the orchestral classic In the Hall of the Mountain King sure does!

Tune Down the Coffee, Then Screens

We’re all aware of the immensely stimulating psychoactive effects of caffeine. Let’s be honest: you know because you’re probably a bit dependent on the drug (it’s ok, so are we).

What you might not know is that caffeine is still mostly active in your system until about 5-6 hours after you drink it.

How is this relevant to you? Simply put, it means that your 4pm cup of coffee might be the cause of your inexplicable bouts of insomnia when you try to go to bed around 10.

Again, we do it too. It’s so nice to get a rush of energy at the end of the work day! However, a rush of energy at the end of the waking day isn’t so nice. For a better night’s sleep, cut out the caffeine at least 8-10 hours before bed time.

Screens work the exact same way, and turning them off an hour or two before bed can really help your sleep.

Your body knows when to sleep based on an internal clock which is measured by a lot of things. One of the biggest ways it figures out when to release melatonin (the sleep hormone) is via light. In the old days, the setting of the sun would mean total darkness, and your body would know that it was time to catch some Zs.

Nowadays, we’ve got all kinds of light to keep us up–from lamps to televisions. Perhaps most pesky of all are our electronic devices, which can really harm our melatonin production. They’re just so addictive, and we’re sure you can agree that they are the most likely to take away your precious hours of sleep.

Luckily, Focus Bear can help. We’ve got an amazing software setup that will keep. Seriously, check out the rest of our website.

Do some study

Remember your school days? Many of us can recall cramming before a test in the wee hours of the night. Perhaps you did this because it was the most peaceful time to study. Maybe you just had a habit of procrastination.

Whatever your reasons, there’s some good science backing the habit of studying at night. Our brains seem to retain information better right before we get a good night’s sleep.

This is possibly due to the fact that sleep helps us process and remember things. You know when you click “save and exit” in a video game? When you get back on the game, you’re right back at your last saved spot. This is how sleep and memory works.

We can use this to our advantage: if you’re teaching yourself a new skill, or studying for a degree, the evening is a worthwhile time to do so.

Spend Time With Family!

It’s common knowledge that spending time with your friends and family in the evening is nice, and probably good for your mental health.

But eating dinner with your family in the evening is actually linked to lower rates of depression, anxiety, and a whole host of chronic or substance use related disorders.

So the next time your roommate, parents, or significant other want to bother you for a social meal, oblige them! It’s scientifically proven to be good for your health.  


We hope the above list provided you with comprehensive scientific explanations for some excellent evening habits.

A lot of these tips are really just common sense. If getting blasted and staying up on your phone all night feels unhealthy the next day, that’s probably because it’s an unhealthy evening activity.

Similarly, if connecting with loved ones in the evening and having a light meal seems to feel good long-term, that’s probably because it is.

What we’re getting at is this: most things we do in the evening that seem to work have detailed scientific explanations as to why they do. So stay away from bad habits and earn your damn screen time with Focus Bear!

May 17, 2022

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