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