To mitigate evening anxiety and limit mental rumination, it is advisable to implement a 10-minute relaxing ritual combining journaling, breathing techniques (cardiac coherence or diaphragmatic breathing), light stretching, or yoga, while also reducing screen exposure.

noli's read

Marine Lorphelin proposes a variety of evening rituals, most of which are based on robust scientific foundations for calming the mind before sleep. The idea of putting thoughts down on paper, particularly in the form of a to-do list, was the subject of a randomized controlled trial (RCT) conducted by Michael K. Scullin in 2018, which demonstrated that writing down future tasks significantly reduces sleep onset latency by offloading the brain. Similarly, the benefits of diaphragmatic breathing and cardiac coherence for stress relief are validated by a meta-analysis by Guy W. Fincham (2023) evaluating the impact of breathwork on mental health. The deleterious impact of screens on sleep is widely documented by intervention studies, although general mental stimulation (notifications, stimulating information) likely generates as much anxiety as the blue light itself. Finally, the introduction of stretching or gentle yoga is supported by systematic reviews showing a reduction in bodily tension and improved relaxation. By combining these flexible tools, this advice offers an extremely sound approach to end-of-day hygiene, without false promises.

the sources

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