"Master the Night to Win the Day: Why the Evening Routine Is More Valuable Than the Morning Routine"
- vucuthocasi
- Jun 21
- 3 min read
Introduction:
Morning routines have recently become almost a social media showcase. Wake up at 5 AM, take an ice bath, write 3 pages, meditate, train for 90 minutes... The list goes on. However, most of the time, these morning rituals become unsustainable, artificial, and contrary to human nature. The truth is, if you want to make your morning productive, you have to manage your evening properly.
In this article, I discuss why the evening routine — which directly affects both athlete performance and mental clarity at the IFBB PRO level — is the most critical link of the day. The foundation of everything from sleep quality and recovery to mental well-being and muscle growth: winning the night.
1. Why Might the Evening Routine Be More Important Than the Morning Routine?
Expectations around morning routines are usually external. But the evening routine is internal. It soothes you, organizes you, and renews you.
A good evening routine:
Lowers stress hormones and shifts the nervous system into parasympathetic mode.
Improves sleep quality, thereby supporting muscle growth and fat loss.
Empties the brain and minimizes mental load.
Enhances decision-making capacity and productivity for the next day.
A person with poor sleep quality will suffer impaired focus, glucose tolerance, muscle synthesis, motivation, and patience. This affects not only fitness or business but also human relationships and career.
2. When Should the Evening Routine Start?
The evening routine begins 2 to 3 hours before bedtime. During this time:
Avoid mentally demanding tasks.
Stop work communications (emails, messages, projects).
Cease heavy exercise like cardio and weight training.
Everything done after this should be “relaxation-focused.” The body and mind should prepare to enter “rest” mode.
3. How Should Evening Nutrition and Fluid Intake Be?
The golden rule is not to overload the digestive system before sleep.
Meal: Should be eaten 2-3 hours before bed.
Protein: Aim for 25% more than daily intake to preserve muscle.
Carbs & Fat: Keep at moderate or low levels.
Example: An ideal dinner includes 65g protein – 20-25g carbs – 15g fat.
Fluids: Excess fluids cause nighttime urination, disrupting deep sleep. Fluids should be sipped moderately.
4. Which Activities Should You Avoid?
At night, avoid anything that triggers the sympathetic nervous system (fight-or-flight):
Social media battles: Especially Twitter, X, Threads, etc.
Political content and news: Triggers anxiety.
Work messages: Slack, email, etc. should be off limits.
Video games: Competitive and adrenaline-boosting types harm sleep.
5. Which Relaxing Activities Are Suitable for the Evening Routine?
The code for the evening is “chill vibes only.” Here are my recommendations:
Quiet walks, stretching, or 15 minutes of yin yoga.
Light reading before sleep.
Journaling to empty your mind.
Warm shower or foot bath.
Light, cheerful content (documentaries, cat videos).
Compassionate touch with your partner or solo self-care.
Planning your schedule and outfit.
Gratitude practice for three things.
Deep breathing exercises or guided meditation.
6. How Should Light and Screen Use Be Adjusted?
“Cave Lighting Protocol”: Dim your home lights in the evening.
Night modes: Enable on all devices.
Blue light blocking glasses: Protect eye health and melatonin production.
If screens are used: Watch only pleasurable content — no conflict, fear, or drama.
7. What Is the Ideal Sleep Environment?
Dark: Use blackout curtains if necessary.
Cool: Ideal temperature is 16-19°C (60-66°F).
Quiet or white noise: Sounds like rain or forest ambience help.
Comfortable bed and pillow.
Clean and organized room: Clutter equals mental load.
8. Supportive Extras:
Magnesium Glycinate + L-theanine: May ease sleep transition.
Red light: Has a calming effect.
Sauna or warm bath: Helps regulate body temperature before sleep.
Conclusion:
The evening routine is built not only for good sleep but also to fully harness the next day’s potential. The stronger a day you want, the more disciplined a night you need. It’s easy to focus on the morning. The real winners are those who master the night.
Author: IFBB PRO COACH CAN ÜNAL
IFBB PRO COACH Can Ünal is not only a coach preparing athletes for the stage but also a strategy expert prioritizing athlete health. Working with many IFBB PRO athletes internationally, Ünal believes performance is influenced not only by training and nutrition but also by holistic factors such as sleep hygiene, stress control, and neurological balance. Optimizing “invisible” but vital processes like the evening routine is the cornerstone of his coaching philosophy.
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