Morning & Evening Routines (Adults)
Use gentle sensory cues (light, sound, touch) and simple timeboxing to make mornings smoother and nights calmer — without rigid rules.
Evidence‑informed
Updated: Oct 19, 2025
Why this helps (sensory)
Visual: gradual light cues reduce startle and support circadian rhythms.
Auditory: low, steady sound masks spikes (kettle, street noise) and sets predictable tempo.
Tactile/Proprioceptive: brief compression or weighted input can reduce morning jitters and evening restlessness.
Cognitive/Predictability: short, repeatable blocks (5–15 minutes) lower decision load and help you “just start.”
Timeboxing made simple
- Pick two anchor windows you can usually protect: 20–30 minutes after waking; 30–45 minutes before bed.
- Use 1–2 cues per block (light + timer, or sound + timer). Avoid adding everything at once.
- Cap decision points: lay out clothes; set coffee/tea; pick tonight’s wind‑down before dinner.
- Have an “emergency mini‑plan” for late nights or early meetings (see checklists).
Gentle cue ideas
Light
Sunrise lamp on low for 20–30 min; warm bedside lamp for wind‑down.
Sound
Soft brown noise or quiet playlist at the same time daily.
Touch
Compression tee in the morning; weighted lap pad for reading at night.
Tools that match this guide
- Sleep soundscapes — how to set volume & pitch for daily cues
- Sleep soundscapes — devices — compare machines & apps
- Bedroom calm setup on $150 — layout & checklist
- Bedroom calm setup — picks ($150) — low‑noise, warm‑light items
- Compression clothing (light layers) — steady proprioceptive input
- Weighted blankets (safety & sizing) — when to use/avoid
Print your checklists
Morning — 20 minutes (example)
- Lights on low (sunrise lamp / warm lamp)
- Drink water; start kettle or coffee
- 2‑minute stretch or foot rocker
- Dress (compression layer if helpful)
- Plan 3 tasks; set 10‑min “start” timer
- Noise on low (brown noise / fan)
Morning — 5‑minute emergency
- Water + meds
- Face/teeth quick wash
- Clothes laid out last night
- Grab‑and‑go food; leave
Evening — 30 minutes (example)
- Kitchen “reset” (5–10 min timer)
- Shower or warm wash; comfy layer
- Noise to low • lights to warm
- Prep morning kit (clothes, bag)
- Read / puzzle / gentle TV
- Devices to charger outside bedroom
Evening — 10‑minute back‑up
- Teeth, meds, water
- Lay out morning clothes
- 2‑minute stretch + 2‑minute breathing
- Lights off at ________
Common snags (and fixes)
- “I forget to start.” Put the timer next to the light and start both together.
- “Noise bothers others.” Use lower‑pitch sounds and keep volume under conversation level.
- “I stay up scrolling.” Charge the phone across the room; set one “final call” alarm 30 minutes before lights out.