NEW YORK, Aug 3: Setting the stage for a productive and positive day doesn’t just depend on a solid morning routine—how you spend your evening plays a key role too. While often overlooked, making small changes to your nighttime habits can have a profound effect on your mood and energy the next day.

Experts share that a few intentional practices in the evening can dramatically improve your happiness and well-being by morning. Here's what they recommend:

1. Take a relaxing evening walk

Whether it's a short post-dinner stroll or a final walk with your dog before bed, a brief outdoor walk can do wonders. According to U.K. psychologist Lee Chambers, walking helps process the day’s thoughts while boosting blood flow to the brain. This “mental tidying up” helps calm the mind and prepares it for rest.

If you're walking after dark, be sure to prioritize safety: wear reflective gear, choose a well-lit route, and avoid distractions like texting or wearing headphones.

2. Put your phone down — preferably in another room

Research shows that a good night’s sleep significantly impacts your mental state the following day. Yale professor Laurie Santos emphasizes the importance of improving “sleep hygiene” to ensure better rest. To avoid screen-related disruptions, try turning off all devices 30 minutes before bed and keeping them out of arm's reach. Santos also suggests using an old-fashioned alarm clock to avoid the temptation of checking your phone at night.

Lee Chambers adds that winding down with sensory rituals—like calming scents, relaxing sounds, or warm beverages—can help your senses disconnect, leading to a more restful sleep.

3. Indulge in a warm bath (or shower)

Mind-body psychologist Justine Grosso swears by a warm bath to boost mood and improve sleep. Research shows that soaking in water can elevate mood, reduce insomnia, and benefit cardiovascular health. If a bath isn’t feasible, a warm shower can be just as effective. Sleep expert Robert Oexman explains that showering helps lower your core body temperature, which is crucial for initiating and maintaining sleep.

4. Try a body scan to unwind

A body scan is a simple yet effective mindfulness technique that can reduce stress and calm your mind. Research scientist Cortland Dahl recommends starting from your head and mentally moving down to your toes, focusing on any sensations you feel without judgment. This practice activates the brain’s self-regulation system, helping to release tension and promote inner balance.

For further relaxation, you could try yoga nidra or gentle stretching—both of which activate the parasympathetic nervous system, promoting relaxation and sleep readiness.

5. Reflect on your day

It’s easy to focus on unfinished tasks, but experts suggest reflecting on your progress instead. Lee Chambers advises acknowledging the steps you took toward your goals, no matter how small, and appreciating the challenges you overcame. This positive reflection can provide momentum for the day ahead.

Cortland Dahl also encourages reflecting on what you learned or how you grew during the day. Reframing stressful moments as opportunities for personal growth can help you approach the next day with a calm and open mindset.

6. End your day with gratitude

Before going to sleep, take a moment to jot down three to five things you’re grateful for. Psychologist Robert Emmons’ research suggests that practicing gratitude can significantly improve well-being. Santos recommends making this a nightly habit to boost your mood and mindset.

Dahl adds that spending a few minutes reflecting on the people and things you appreciate will leave you feeling less stressed and more connected as you drift off to sleep.

By incorporating these simple practices into your evening routine, you can set yourself up for a more peaceful, productive, and joyful day ahead.