Habits and daily rituals
Evening hygiene
Evening hygiene: How to prepare for a quality sleep

Habits and daily rituals

Habits
Successful habits
Morning rituals
Micro habits
Walking as habit
Small rituals
30-day experiment
Evening hygiene
Weekly reset

Evening hygiene: How to prepare for a quality sleep

Habits and daily rituals

Habits
Successful habits
Morning rituals
Micro habits
Walking as habit
Small rituals
30-day experiment
Evening hygiene
Weekly reset

Imagine that you have the last hour of the day ahead of you. What best corresponds to your evening ritual?

Select an answer:

I wander with my thoughts and let them flow. I will recap the day and consider what I could have done better. I'm looking for some distraction – I'll watch something, I'll have something. I turn off everything around me and try to immerse myself in silence. I will plan my day for tomorrow so that I am prepared.

Which image best represents your evening thoughts?

Select an answer:

A leaf falling into the water. An open book with empty pages. Flashes of light in the fog. A mirror in a dark room. Endless road.

When you lie down in bed at night, what do you perceive as the most important?

Select an answer:

Feeling of physical comfort. Releasing the tension of the day. Safety and security. Disconnection from the outside world. A space for dreams or imagination.

What most often prevents you from falling asleep?

Select an answer:

Disquiet in the mind, thoughts keep racing. Physical tension or discomfort. Imbalance - something is missing, but I don't know what. Outside, the world or noise disturbs me. Sometimes I just don't know, it просто doesn't work.

How would you describe your evening "self"?

Select an answer:

Silent observer. Worried planner. Inner rebel. Curious drone. Tired creature.

What does evening time mean to you?

Select an answer:

Closing of the chapter. Escape to one's own world. The opportunity to fix what wasn't accomplished during the day. Preparation for a new beginning. Vacation zone.

If you had to choose one evening aid, what would it be?

Select an answer:

Quiet music or natural sounds. Diary or paper and pen. Comfortable pajamas or a blanket. Illuminating object – night lamp, light. An image or photograph that reminds you of something.

What do you do most often in the last 30 minutes before sleeping?

Select an answer:

I am talking to someone or I am texting. I deliberately quiet myself and breathe more slowly. I'm looking for what else can entertain me. I am preparing my things for the next day. I just lie here and let everything flow.

How do you react if you cannot fall asleep?

Select an answer:

I'm angry or I'm impatient. I am trying to calm down and relax. I will call for help – technology, food, drink. I start to think about the things I've suppressed during the day. I will accept it as reality and leave it at that.

What type of dreams do you remember the most?

Select an answer:

Dreams about control or the inability to manage something. Symbolic, full of metaphors or unusual images. Dreams about famous people or situations. Dreams without logic, disturbing or confusing. Dreams about nature, space, flying, or water.

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