An evening ritual in ten minutes

What an evening ritual is, and what it is not

A ritual is a repeated sequence with a clear start and a clear end. It marks the move from the day into the evening. It is not a treatment, and it is not a remedy for sleep problems.

The evidence is thin. The portal Gesundheitsinformation.de of the German Institute for Quality and Efficiency in Health Care (IQWiG) writes that, so far, there are hardly any meaningful studies on what helps with sleep problems. Home remedies are often felt to be pleasant or soothing; whether they help sleep is unclear. The advice on its page about sleep problems: try out for yourself what suits you.

That is exactly how this routine is meant. You get a suggestion to try, not a rule.

The ten minutes at a glance

• Minute 1: dim the light, put the phone away
• Minutes 2 to 4: cleanse your face
• Minutes 5 and 6: moisturise
• Minutes 7 to 9: breathe slowly
• Minute 10: close the evening

Minute 1: create a transition

Switch to a softer lamp or dim the light. Put your phone in a fixed spot away from the bed. This is not a requirement from a study but a signal to yourself: the evening starts now. If you like, put out a glass of water or a cup of warm tea.

Minutes 2 to 4: cleanse your face

Cleansing is the practical core of the ritual. Which texture suits you, gel, oil or balm, is compared in Evening cleansing: gel, oil or balm. If a product irritates your skin, leave it out.

Minutes 5 and 6: moisturise

Apply the moisturiser you already use. It does not have to be a new one, and it does not have to be several steps. If you like to take your time with this part, the guide Facial massage at home shows hand movements for it. Your hands can get a moment of care now too.

Minutes 7 to 9: breathe slowly

Sit comfortably or lie down. Breathe in a calm, even rhythm and let the out-breath run a little longer than the in-breath. Counting in your head can help, for example four counts in and six counts out. This is a suggestion to try.

Breathing exercises are among the relaxation techniques that Gesundheitsinformation.de lists next to progressive muscle relaxation, autogenic training and meditation. According to that source, the aim of such techniques is to bring mental and physical calm and to reduce physical tension. Whether they work for you, you find out by trying. Many of them can be learned in a course, with an audio recording or with an online tutorial.

If you feel dizzy or unwell, stop and breathe normally.

Minute 10: close the evening

End with a fixed gesture: switch off the light, put the cup away, open the window for a moment. A fixed gesture can help to mark the end of the ritual.

Tip from Luljeta Dine

Luljeta Dine recommends: Fix the routine beforehand and stick to ten minutes. A short ritual that you really do helps you more than a long one you give up after a week.

A three-minute version

Some evenings are too short for ten minutes. Then use the short form:

• One minute: dim the light and cleanse your face.
• One minute: moisturise.
• One minute: breathe slowly, then lights out.

A short routine is easier to repeat every night than a long one.

If you have more time

Gesundheitsinformation.de and gesund.bund.de name, among other commonly used habits around sleep: eating only light meals for some time before bed, drinking less alcohol and coffee, using the bed only for sleeping, going to bed only when tired, an evening walk or light yoga, a warm shower or bath, a glass of warm milk or a cup of calming tea. Gesund.bund.de points out expressly that the effectiveness of these measures has not been studied well enough; Gesundheitsinformation.de states that it is unclear whether home remedies improve sleep. According to Gesundheitsinformation.de, no harmful effects are to be expected from home remedies.

Scent is a matter of taste. Gesundheitsinformation.de names essential oils such as chamomile or lavender as home remedies that are often felt to be pleasant. If you react sensitively to fragrances, leave them out. The ritual works without them.

Other times of day

This ritual is for the evening. For a calm start to the day, see the German guide Morgenritual zum Wohlfühlen. How sleep and skin are connected, and what is documented, is covered in Sleep and skin. The full topic overview is Wellness and well-being. The German original of this guide is Abendritual in zehn Minuten.

When to see a doctor

An evening ritual does not replace medical advice. See a doctor if you sleep badly for a long time. Gesund.bund.de speaks of a chronic sleep disorder when someone sleeps badly on more than three nights a week for more than a month. Among other things it names breathing pauses at night (sleep apnoea) and complaints such as pain as possible causes of sleep disorders that you can discuss with a doctor.

If your skin reacts to a product with redness, burning or a rash, stop using it and have a doctor look at it.

Frequently asked questions

Does the ritual have to last exactly ten minutes?

No. Ten minutes is a frame that is easy to remember. If it takes a little less or a little more, that is fine.

Do I need special products?

No. Work with what you have. Cleansing and moisturising are the only parts that need products.

Will the ritual help me fall asleep?

That cannot be said in general. The evidence on home remedies and habits is thin. Gesundheitsinformation.de names relaxation techniques and home remedies that are often felt to be pleasant or soothing; whether you fall asleep more easily, you find out by trying.