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