The Perfect Sober Evening Routine: Sleep Better, Live Better

What is the perfect sober evening routine? There was a time in my life when my evenings were not about routine and all about the thrill— a high-proof pre-game, making laps around the bar while I drowned myself in vodka sodas, then onto an a-bar to indulge in more shots and a variety of other substances. To me, that was the life, living for the moment and another tequila shot. But deep down, I was running on empty. My nights always ended in chaos, and my mornings? Well, they were a mess of hangovers, regret, and anxiety as I struggled to piece together the night before. My life was a never-ending cycle of boozy escapades and pounding headaches, and, deep down, I knew something needed to change.

When I decided to embrace sobriety, it did. Now, my evenings look a little bit different, and I genuinely look forward to them. Whether you’re newly sober or seasoned in your journey, these tips will help you create the perfect sober routine that supports your well-being and brings peace to your evenings.

Creating the Perfect Sober Evening Routine

Setting the Scene

Setting the scene is the first step in my sober evening routine. Instead of using harsh overhead lights, I opt for lamps with warm bulbs to create a cozy glow. I might light a candle with a seasonal scent…balsam fir is my favorite this time of year. This is the playlist I’m using currently. Try it out or search Spotify for one that fits your wind down vibe.

Light Stretching or Yoga

I like to incorporate light stretching or a quick YouTube yoga session into my sober evening routine. It’s a great way to release tension in my body and signal to my muscles that it’s time to rest. Yoga is incredibly soothing, physically and mentally, and honestly makes me feel kind of boujee.

Journaling

I always loved the idea of journaling but never really committed to it until I got sober. Now, I love this part of my sober evening routine. I reflect on my day, jot down what I’m grateful for, or get my thoughts out of my head and onto paper… or into the iPhone journaling app.

Unplugging

When I was drinking, I’d spend hours mindlessly scrolling through my phone after a night out. Seriously, how many times does a girl need to re-watch her Instagram stories? Now, I make a point to put my phone away and try to focus on things that genuinely help me wind down, like reading a good book. I just finished A Court of Thorns and Roses by Sarah J. Maas. HIGHLY RECOMMEND!

Meditate

I doubted the impact of meditation until I finally gave it a try, and now, it’s a key part of my sober evening routine. Just five or ten minutes of sitting quietly and focusing on my breath, makes a huge difference. It’s like a reset button for my brain. If you’re struggling, try a guided meditation video on YouTube.

The Power of PJs

Back when I was drinking, I’d stumble home and crash in bed before washing my face or even changing my clothes. Since getting sober, I’ve built quite the collection of pajamas. The act of putting on a coordinated set makes me feel more put together and intentional about my self-care routine. It’s a way of telling myself that I’m worth the effort, which can be especially empowering at the end of a long day when I need a little extra boost to unwind and feel good about myself.

Make a Nightcap

Everyone needs a little drinky drink at the end of the evening. Instead of reaching for a glass of wine, I reach for a cup of herbal tea—chamomile or peppermint— in a fun mug, of course. My body knows that it’s time to wind down and get ready for a restful night. The viral Sleepy Girl Mocktail is another fun nightcap option: ½ cup tart cherry juice and 1 tablespoon of magnesium powder topped with sparkling water or lemon lime-flavored soda.

Finding Joy in your Sober Evening Routine

I’ve really grown to love my evening routine. It’s not a chore; it’s something I genuinely look forward to. It’s my special time to chill, reflect, and just focus on myself. If anything in your routine starts stressing you out, just toss it out. It’s all about what makes you feel good, not about impressing anyone or keeping up with any expectations, especially those that are self-imposed. So start creating your perfect sober evening routine! Enhance your sleep and set the tone for a wonderful and fulfilling hang-over free day.