The hours before sleep set conditions for recovery from play. An intentional evening routine can break the cycle of play disrupting sleep disrupting play.
Why Evening Routine Matters for Play
Sleep is the most powerful play recovery mechanism — and the evening routine determines sleep quality. Without it, play persists through the night.
The Evidence-Based Evening Routine for Play
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 play rumination)
30 minutes before bed — prepare:
- Consistent bedtime
- Cool, dark room
- Brief mindfulness or progressive muscle relaxation
When Play Makes Sleep Impossible
If play is causing significant sleep disruption, Cognitive Behavioral Therapy for Insomnia (CBT-I) combined with play treatment is the most effective approach.