The hours before sleep set conditions for recovery from pandas. An intentional evening routine can break the cycle of pandas disrupting sleep disrupting pandas.
Why Evening Routine Matters for PANDAS
Sleep is the most powerful pandas recovery mechanism — and the evening routine determines sleep quality. Without it, pandas persists through the night.
The Evidence-Based Evening Routine for PANDAS
2 hours before bed — reduce stimulation:
- Dim lights (signals melatonin production)
- No screens with blue light (or blue light blocking glasses)
- Avoid stimulating content (news, work emails)
1 hour before bed — wind down:
- Gentle physical activity: stretching or yoga
- Calming activities: reading fiction, warm bath, light conversation
- Brief reflection: what went well today? (shifts from pandas rumination)
30 minutes before bed — prepare:
- Consistent bedtime
- Cool, dark room
- Brief mindfulness or progressive muscle relaxation
When PANDAS Makes Sleep Impossible
If pandas is causing significant sleep disruption, Cognitive Behavioral Therapy for Insomnia (CBT-I) combined with pandas treatment is the most effective approach.