Wired and Tired? How to Build an Evening Routine for Deep Sleep and Energy 

Struggling with crummy sleep? A soothing evening routine can set you up for truly restorative rest, helping you feel calmer, sharper, and more energized every day. (And let’s be real, who couldn’t use a little more energy?)

You know that feeling—your body’s exhausted, but your mind is still wired, refusing to slow down when all you want is deep, restoring sleep? (Been there more nights than I can count.) 

The Problem

Crummy sleep isn’t just an annoyance—it’s the silent saboteur of your focus, energy, and high-performance edge. (And if you’re anything like me, you can feel it sneaking into every part of your day.) So, creating an evening routine for deep sleep became my lifeline when I realized how much tossing and turning was wrecking my productivity and mood the next day. Sound familiar? The endless racing thoughts, the restless nights, the foggy mornings—it all adds up, quietly eroding the sharpness and calm you work so hard to maintain.

The truth is, many of us are trapped in a vicious cycle: stressed all day, exhausted by evening, yet unable to relax enough to actually sleep well. (Seriously, you’re in good company.) But here’s the good news—the right evening routine can shift you out of that cycle and into a state of real, nourishing rest.

The Solution

Building an evening routine that helps you achieve deep sleep isn’t about adding more tasks to your plate—it’s about creating calming, intentional moments that signal to your brain and body that it’s safe to slow down. When you create a consistent nighttime flow, you’re training yourself to transition out of “go mode” and into a state of true rest. In this post, I’m sharing simple, effective steps you can start tonight to build your own sleep sanctuary. (Spoiler: they’re easier than you think.)

Let’s dive into how to create a calming evening routine that makes restful nights your new normal.

Create a Cutoff Time for Work

One of the first steps in building an evening routine for deep sleep is establishing a firm “shut down” time for work. (No, “just one more email” doesn’t count.)

Set an alarm or calendar reminder for an hour before you plan to start your wind-down. Close the laptop, silence notifications, and physically step away from your workspace. Without this intentional boundary, it’s way too easy to keep “just one more thing-ing” your way into a restless night.

Pro Tip: Write a quick to-do list for tomorrow before shutting down. (Trust me, brain dumps are magical for clearing mental clutter.)

Embrace a Digital Sunset

The blue light from phones, tablets, and TVs can mess with your body’s natural sleep hormones, keeping you wired when you should be winding down.

Aim for at least 30–60 minutes of tech-free time before bed. Instead, turn to analog routines: read a book, journal, or practice light stretching. You can even use this time for some quick, mindful reflection on your day—what went well, what you’re grateful for. (Bonus: it’s a mood booster too.)

Tip: If you need help resisting the urge to scroll, try leaving your phone in another room and using an old-school alarm clock. (Retro, but it works.)

Soothe Your Senses with Essential Oils

One of my favorite evening routines for deep sleep? Turning my bedroom into a spa-like retreat with the help of essential oils. (Trust me, it’s a game changer.)

Lavender, Vetiver, and dōTERRA’s Serenity® blend are all proven to support relaxation. Diffuse oils in your bedroom, add a few drops to your pillow, or rub a diluted blend onto your wrists and neck.

Bonus: dōTERRA’s Serenity® Softgels are a lifesaver for supporting deep, uninterrupted sleep.

Optimize Your Core Temperature

Did you know your body’s core temperature needs to drop slightly for you to fall asleep? (Wild, but true.)

Take a warm bath or shower about 90 minutes before bed. The warmth causes blood flow to your skin’s surface—when you cool down afterward, it sends a powerful signal to your brain: “Time to sleep.”

Pro Tip: Keep your bedroom temperature around 65°F (18°C) for optimal sleep.

Create a Cozy, Sleep-Friendly Environment

Your bedroom should signal one thing to your brain: rest. (Not “Netflix marathon.”)

Keep the space cool, dark, and quiet. Invest in blackout curtains if needed, and consider a white noise machine if you’re sensitive to sounds. Your bed isn’t just a piece of furniture—it’s your recharging station. Choose comfortable, breathable bedding and pajamas.

Pro Tip: Reserve your bed for sleep and relaxation only. No working, no binge-watching—just sleep. (Your brain will thank you.)

Build a 3-Step Wind-Down Power Routine

Let’s keep it easy. Here’s a 15-minute evening routine for deep sleep and energy:

1. 5 Minutes: Gentle stretching or yoga.
2. 5 Minutes: Journaling — brain dump or gratitude list.
3. 5 Minutes: Breathwork (like box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4).

Simple, powerful, and highly effective. (Perfect for busy, high-achievers like you.)

Add a Relaxing Mind-Body Practice

One powerful part of an evening routine for deep sleep is a short mind-body practice.

This could be 5 minutes of deep breathing, a gentle yoga flow, or a guided meditation. Practices like these activate your parasympathetic nervous system—the “rest and digest” mode that promotes relaxation.

Favorite resources: Insight Timer (free app for meditation) or a quick bedtime yoga stretch on YouTube. (Five minutes really can make a difference.)

Try Sleep-Supportive Supplements

Natural supplements can help give your brain and body a nudge toward deeper sleep. Magnesium glycinate, L-theanine, and melatonin (in small doses) are often recommended.

Favorite Combo: dōTERRA’s Serenity® Softgels (hello, restful sleep!) and a calming magnesium supplement.

Stick to a Consistent Sleep Schedule

Our bodies thrive on rhythm. Going to bed and waking up at the same time every day (yes, even on weekends!) reinforces your natural sleep cycles.

Start by setting a consistent wake-up time and work backward to determine your ideal bedtime. This consistency helps your body predict and prepare for sleep, making it easier to drift off. (And yes, your future self will love you for it.)

Why It Matters for High Achievers

Poor sleep doesn’t just leave you tired—it hits your executive function, memory, decision-making, and even emotional regulation. Deep sleep is your secret weapon for better leadership, creativity, and resilience.

Think of sleep as your edge. Protect it.

Creating an evening routine for deep sleep isn’t about overhauling your life overnight. It’s about making small, consistent shifts that tell your body it’s time to unwind. (Baby steps, my friend.) Over time, these simple practices lead to deeper sleep, more energy, and sharper focus—everything you need to thrive in your busy, beautiful life.

So tonight, pick one routine to start with (yes, just one!). Build your practice step-by-step, and give yourself some grace along the way. Your future rested, radiant self will thank you (and probably send you a thank-you note in the morning).

The Hit List

Just a little note: I share resources here that I truly believe can help you find more balance. Some links might mean I earn a small something if you purchase—a little thank you for the effort I put in. But my real aim is to give you helpful tools that resonate with you, no matter what. Always choose what feels best for your own journey.

My Favorite dōTERRA Products for Better Sleep: 

More Goodies: 

• Book: “Sleep Smarter” by Shawn Stevenson — Packed with actionable tips perfect for high-performing professionals. 
• Podcast: Better Sleep Podcast – Unlocking the Sleep Cycle — Explore how your body works during sleep. 
• Reference/Study: NIH Study: Short- and long-term health consequences of sleep disruption — Evidence-based information how not getting enough quality sleep damages the brain. 

Your path to restorative sleep starts with one intentional evening. Try one of these routines tonight and start feeling the shift. (You’ve got this.)