My Evening Routine for Amazing Sleep

My Evening Routine for Amazing Sleep

As someone who struggled with insomnia at times throughout my life and rarely slept well until my 20’s, I can attest to how important it is to have a great evening routine for optimal sleep.

A good sleep will support your immune health, metabolism, gut health, hormonal balance, physical performance and recovery, memory, focus, cognitive performance, mood, and mental health. It may help to reduce your risk of illness, chronic symptoms, and chronic disease. It can support your overall quality of life. 

A good night’s sleep starts with a good evening routine. Evening routines are not just for kids. A daily evening routine will reduce stress, support relaxation, help you wind down in the evening, support sleep, and help you have an energized day the next day.

In this article, I will discuss the importance of a good evening routine. You will learn about the key benefits of good sleep. I will also share the key evening routine strategies I recommend through the example of my personal evening routine.

Importance of a Good Evening Routine

According to 2018 research published in the American Journal of Lifestyle Medicine, having positive lifestyle routines can help improve long-term health outcomes (1). This is true for evening routines, too.

And it’s not just for children either. While a good bedtime routine is critical for children’s development and well-being, the benefits of positive evening habits don’t stop in childhood (2). Of course, your routine will be different and age-appropriate, but a good evening routine goes a long way, even if you are an adult.

Having a good evening routine is important for your health, both physically and mentally. Winding down in the evening sends signals to your brain that it’s time for rest. A good evening routine can help reduce stress, create a sense of calm and stability, and set you up for a good sleep. It can also set you up for a good morning the next day.

Deciding on your evening ahead of time and making a routine out of it can reduce decision fatigue and create an efficient system to prepare you for sleep and the next day. An intentional evening routine can improve your sleep, which is critical for your rejuvenation.

Sleep supports the glymphatic system, which is the lymphatic system of your brain. It helps to get rid of toxins. If you are not sleeping enough, a buildup of toxins can remain, which can increase the risk of neurodegeneration and other health issues. On the other hand, good sleep is critical for brain and mental health.

Restorative sleep can help your body relax, repair any cellular damage, heal, and refresh. It also helps to improve your mood, mindset, and mental health. A good evening routine is the first step for setting yourself up for a healthy, focused, and productive next day.

Key Benefits of Good Sleep 

Regular restorative sleep has so many benefits for your health, mental health, and overall well-being. Here are the key benefits of good sleep:

• Increased energy and focus during the day (3)
• Improved immune system and a lower risk of illness (4, 5)
• Enhanced stress resilience (6)
• Better memory, focus, and cognitive performance (7)
• Improve mood, emotional regulation, and mental health (8)
• Better metabolism and weight management (9)
• Better hormonal balance (10)
• Improved physical recovery and muscle repair (11, 12)
• Lower risk of chronic illness and disease (5, 13)
• Better quality of life (14)

Key Evening Routine Strategies

Now that you understand the benefits of getting restorative sleep and a good evening routine, let’s look at some key evening routine strategies I recommend. I will go over my personal evening routine to share my best strategies.

Of course, everyone’s evening routine varies. You can personalize these tips and add some strategies that personally help you to wind down after a busy day. I recommend that your goal is to be in bed by 10:30 pm. However, this also varies per person. 

Your schedule may require you to start your evening routine earlier and be in bed earlier, let’s say by 9 pm, to get up for a very early shift for work and still get enough sleep. You want to aim for 7 to 9 hours of restorative sleep each night, so schedule your evening routine and bedtime accordingly.

However, I recommend that you go to bed by 10:30 pm at the latest, regardless of your schedule, so you can start your day with the sun and the rhythm of the earth. Without further ado, let’s get into the key evening routine strategies I use and recommend. 

Eat Blood Sugar Stabilizing Dinner 

Your evening routine starts with a healthy dinner. I recommend eating a blood sugar-stabilizing meal about 3 to 4 hours before bedtime.

This should be the last meal of your day. According to a 2021 review published in Sleep Medicine Reviews, your diet can affect how you sleep (15). If you are not eating a blood sugar stabilizing diet, you may end up waking up several times and night and won’t get enough restorative sleeps but bursts of poor sleep.

I recommend avoiding all inflammatory and blood-sugar disrupting foods, including refined sugar and carbs, refined oil, artificial ingredients, gluten, junk food, and overly processed foods, throughout the day and especially in the evening.

Keep your carbohydrate intake low. Any carbs should come from low glycemic index fruits and vegetables, not grains, sugary snacks, or junk food. 

Focus on high-quality, nutrient-dense, anti-inflammatory foods.  This means real whole foods, prioritizing protein, healthy fats and colorful fruits and vegetables.

Your dinner should be made up of some form of high-quality clean protein, such as grass-fed meats, pasture-raised poultry, and wild-caught fish, healthy fats, including olives, extra-virgin olive oil, coconut oil, coconut milk, avocados, grass-fed butter and ghee, and seeds, and lots of colorful polyphenol-rich fruits and veggies, lots of greens, vegetables, sprouts, herbs, spices, and fermented food. Check out this article to learn more about some of the top blood sugar-stabilizing herbs you may also incorporate into your diet.

Eat 30 to 50+ grams of protein and 20 to 40+ grams of fats per meal, depending on your body’s caloric needs. I personally 60 to 80, sometimes even 100 grams of protein per meal, while my wife eats less, usually around 40 grams. Protein helps to improve satiety and build muscle. Overall, we always have lots of protein and healthy fast and colorful vegetables. 

During the day, eat 2 to 3 meals a day, and your dinner should be your last meal. This means no snacks after dinner. Try to eat dinner 3 to 4 hours before bedtime. Since we go to bed around 10 to 10:30 pm, we aim to finish our dinner by 7 pm the latest.

This will help your body to process the meal and set you up for good sleep. At night your digestive system is shut down, so if you eat too close to bedtime, the food is going to be sitting in your gut during the night, increasing the risk of microbiome imbalances and gut issues.

Get Evening Sunlight and Movement 

After dinner, my family and I try to get some evening sunshine and movement in. Of course, getting some sunlight after dinner may be more difficult in the winter months, but from spring through fall, this is a great time to get some vitamin D in and enjoy some fresh air while the sun is out.

The sun going down also signals to our body that nighttime is coming and it can start producing melatonin to prepare you for sleep.

According to a 2023 systematic review published in Cureus, regular movement and exercise can support sleep quality and reduce sleep disorders (16). However, this is not the time for hard workouts.

I do my workouts midday. After dinner, we may go for a nice evening walk with my family or play outside with the children, such as playing some basketball. Our family aims to get to 30 minutes or so of movement in, but I recommend at least walking or moving for at least 5 minutes after each meal. 

Instead of making it into a strenuous activity, make it fun and light. Other light evening movement ideas you may enjoy, include taking a walk or having a short restorative stretching session, or dancing to some relaxing music.

While children are naturally active, we make it a point to encourage our children to move their bodies in a fun way, instead of sitting in front of the TV or playing video games.

Dim Lights in the House after Dark

After our walk or outdoor play time, once the sun is out, we dim the light inside our home. This is important to get your body working with the earth’s natural rhythm and to support your body’s circadian rhythm by avoiding blue light.

Blue light has short, high-energy wavelengths, and it can come from the sun, as well as artificial, high-energy blue light from artificial lights and electronics. Artificial blue light exposure can be generally harmful to your health.

Use Lighting That Support Melatonin Production

It can also negatively impact melatonin production and interfere with sleep. According to a 2019 study published in Somnologie (Berlin), blue light can disrupt your circadian rhythm, sleep, and mood (17).

Dimming your lights is one great way to protect yourself from blue light exposure and support your circadian rhythms. You can also use red light bulbs, which use beneficial red light instead of blue light, may support melatonin production, and promote relaxation, making it easier to fall asleep.

I also like using my red-light face mask either at night or in the morning. The red-light face mask helps support proper collagen production and skin cell mitochondrial health and it doesn’t block melatonin production, so you can use it in the evening and still get quality sleep.  

Use Blue Light Blocking Glasses 

Additionally, to dimming your lights, I recommend blue light blocking glasses. In our family, we try to do everything to reduce or ideally, eliminate blue light exposure.

We dim the lights, use red light bulbs, and wear blue light blocking glasses after our evening movement outdoors. Ideally, you want to combine these strategies, but doing just one of them can make a huge difference.

A 2020 study published in the Indian Journal of Ophthalmology has found that 32.4 percent of the population uses blue light-emitting electronic tools and gadgets 9 to 11 hours a day, and another 15.5 percent for 12 to 14 hours (18). There are people who are on their devices even more.

This can be detrimental to your health. Even if we ignore the other risks of being constantly on electronic gadgets, from EMF exposure to mental health consequences, that’s a lot of blue light.

Our family tries to avoid electronics in the evening as much as possible. I will get to our electronic curfew soon. However, when we are using electronics, we protect our eyes and bodies from blue light.

We use and recommend using blue light-blocking glasses. You can also try a blue light-blocking screen for similar benefits. Read this article to learn more about blue light-blocking glasses.

Brush and Floss Teeth

Practicing good oral hygiene is critical in the evening to avoid bacteria and plaque build-up, cavities, gingivitis, and oral health-related health issues. Brushing and flossing your teeth can also help you avoid cravings for snacks after dinner.

I recommend using a natural fluoride-free toothpaste without harmful chemicals. Clay-based toothpaste or toothpaste with essential oils may be a great option for remineralizing your teeth while removing bad bacteria and toxins. 

I recommend that you floss daily to remove food particles and bacteria stuck between your teeth. Flossing helps to lower the risk of bad breath, plaque, cavities, gum disease, and other oral health issues. I recommend using natural dental floss to avoid harmful chemicals.

Additionally, you may want to clean your tongue with a copper tongue scraper. This practice is particularly important in the morning to remove bad bacteria and lower the risk of dental issues, however, you may practice it in the evening as well.

Around the same time, you can take care of any other body routines. For example, you may be using an organic moisturizer at night or another body product. Make sure that you are only using chemical-free, organic, natural, or homemade products.

Warm Herbal Tea 

In the evening, we may also enjoy some herbal tea. Some evening tea blends with chamomile, valerian root, passionflower, lavender, and other herbs that are GABA antagonists and relaxing can help you unwind and support your sleep.

GABA is an inhibitory neurotransmitter in the brain, which means it helps to quiet your brain and set you up for good sleep. We usually use a mix of these GABA antagonist herbs.

According to a 2017 study published in the Journal of Education and Health Promotion, chamomile may help to improve sleep quality (19). According to a 2024 study published in Advances in Therapy, valerian extract can help to improve sleep quality in those with sleep complaints (20).

According to a 2023 study published in Cureus, passionflower may help to manage stress, improve sleep quality, and reduce insomnia (21). According to a 2022 review published in Holistic Nursing Practice, lavender may help to improve sleep quality and reduce insomnia (22). You may also check out my articles on the best sleep-supporting herbs here and here. 

Electronics Curfew 

I have talked about the problems with using electronics at night. The blue lights from electronics can interfere with your melatonin levels, sleep, and overall health. As I said earlier, I recommend avoiding bright lights at night, using dim lights instead, and using blue light-blocking glasses or a blue light-blocking screen. 

Additionally, we also have a strict electronics curfew in our home. For my wife and I, it’s 9:30 pm.

For our children, it’s earlier, since they go to bed earlier, and we want them to spend their time with play and family instead of watching screens. We may still check our phones or laptops or even catch a quick movie, but at 9:30 pm, we turn off our electronics and focus on electronic-free quality time.

We also have an automatic timer to turn off our wifi at 10 pm to reduce any EMF exposure and related damage. It also helps to create a pure environment to support good sleep. You can learn more about EMF in this article.

Conversation and Time with Family/Spouse 

We put our children to bed between 8:30 and 9 pm. After that, my wife and I spend our time together, either talking or reading on the couch between 9 and 10 pm.

Raising four children, it can be difficult to find alone time together and time that’s not about our kids, household tasks, or work. We are committed to nurturing our relationship with regular date nights, but also with daily time together in the evening. 

Having calm, supportive conversations naturally increases connection, but quiet time reading next to each other can be just as beneficial, loving, and peaceful. Other activities you can choose with your family, spouse, or alone in the evening include journaling, coloring, listening to calming music, playing board games, and doing crossword puzzles.

Reading Before Bed

A chapter a day may keep the doctor away, and there is scientific merit to it. A 2016 study published in Social Sciences and Medicine has found that regular reading can improve health and longevity (23).

A 2021 study found that reading a book before going to sleep can improve sleep compared to not reading before bedtime (24).  This study was dubbed “The Reading Trial”, found that 42% of those who read a book before bed reported improved sleep quality compared to 28% in the control group. 

Choosing the right book is also important. Avoid any books that may cause emotional distress or elevate your heart rate, such as horror or thriller novels, or non-fiction books related to politics. Avoiding page-turners may also be in your best interest, especially if you are the kind of person who has a hard time putting a book down and always wants “just another chapter”. 

You want to choose books that positively impact your mood and emotions. A 2022 study published in PLoS One has found that reading fiction can improve mental health and well-being (25). These may be literary or other fiction that offers a calming and health-supportive effect on you. 

You may also choose some self-development books, spiritual books, or read the Bible. Choose physical books instead of e-books to avoid electronic use and use dim red bulbs and blue light blocking glasses. Make sure you have just enough light to read without being exposed to blue light. 

Take Key Supplements   

You may also take some supplements to support your sleep and overall health in the evening. I always take Magnesium and a binder. For magnesium, I use Brain Calm Magnesium, which helps to support a healthy immune system, a calm nervous system, and increase bone density and joint flexibility.

And I rotate between HM ET Binder, GI Detox, or Mega IgG. HM ET binder is a great binder for removing heavy metals and other environmental toxins. GI detox is specifically designed for a great digestive system, while Mega IgG is great for the gut barrier function and immune health. 

Additionally, I also take one capsule of the Wolverine Stack – BPC-157 + TB-4 Frag and one cap of Advanced TUDCA. The Wolverine Stack capsule can enhance the function of fibroblasts and support muscle recovery, reduce inflammation, support recovery from injuries, increase collagen production, reduce oxidative stress, offer neuroprotective benefits, support gut health, and aid cardiovascular function. Advanced TUDCA may support detoxification, liver bile duct health, healthy digestion, and drainage.

Lay on PEMF Mat for 20 to 30 Minutes 

Finally, before going to sleep, I use my PEMF mat for 20 to 30 minutes with my wife. During this time, we talk and pray together. I highly recommend that you invest in a PEMF mat and use it regularly before bedtime.

Pulsed Electromagnetic Fields (PEMF) therapy is an increasingly popular alternative healing method that uses pulsed electromagnetic fields to stimulate your body on a cellular level. It supports our parasympathethic nervous system and allows for good sleep. It supports repair, recovery, and overall health.

The Schumann resonance (SR) refers to a set of spectrum peaks in the ELF part of the electromagnetic field spectrum of the earth. The frequency of the earth is 7.83 Hz. This is also the alpha/theta brainwave frequency of your brain that is connected to a relaxed, sleepy, and dreamy state.

Exposure to the Schumann resonance or 7.83 Hz frequency, on the other hand, helps us be more in tune with the Earth’s magnetic energy. It may help to reduce emotional and physical stress, pain, and health issues.  A 2021 randomized double blind study found the Schumann’s resonance helped improve insomnia (26).  This is what I set my PEMF mat on when I get on it at night to relax and prepare for good sleep.

PEMF therapy may help to improve your energy, support circulation, aid detoxification, improve your sleep, reduce inflammation, lower pain, support your immune function, aid cognitive function, and boost your mood. 

According to a 2019 study at Life University, PEMF therapy may help generate cellular energy and decrease anxiety and chronic pain (27). According to a 2019 review published in Bioelectricity, PEMF therapy may support tissue regeneration and reduce inflammation (28). You can learn more about the benefits of using a PEMF mat by reading this article. 

HigherDOSE PEMF Infrared Mat 

One of my favorite PEMF devices is this HigherDOSE PEMF Infrared Mat. This PEMF mat offers full-body benefits. It also combines PEMF technology with infrared therapy and it is made with a thick layer of 100% natural purple Amethyst crystals and tourmaline minerals to absorb electromagnetic energy and provide that real deep therapeutic dose.

It may help to reduce stress, support sleep, improve energy, improve circulation, and improve muscle recovery. It offers 4 different levels to adjust according to your needs.

You can combine your PEMF practice with some meditation or guided muscle relaxation. It is also a great option for heating up your body for a yoga or stretching session, warming up your muscles pre-workout, relaxing before bedtime, or simply recharging your body while reading, listening to music, or answering some emails.  Use the coupon code DRJOCKERS to save 15% off on HigherDOSE products including the PEMF mats.

Sleeping Environment 

After using our PEMF mat, we go straight to bed. Your sleeping environment matters too when it comes to sleep. Make sure your bedroom is a calm and peaceful sanctuary.

Sleep supporting colors, such as beige, light brown, soft gray, green, blue, and muted earth tones for the walls, furniture, and decoration, are a great idea. Calming essential oils and a Himalayan salt lamp can also improve relaxation.

When you go to sleep, make sure your bedroom is slightly cool. I tend to set the air at 65 degrees and keep the overhead fan on for air circulation. Make sure your room is dark. You can use blackout curtains and an eye mask. Eyes masks are great for blocking out any ambient light. They are very handy if you are traveling.

Additionally, you may also try a mouth tape. I used to use this for a while and was able to train my body to sleep nose breathing instead of mouth taping. If I notice dry mouth, I use it for a few days again to reset my nervous system and remind my body to use nasal breathing.

Nasal breathing improves nasal nitric oxide levels and glymphatic support. If you haven’t done this, I recommend using a mouth tape. You can learn more about the benefits of nasal breathing from this article. 

Optimize Your Sleeping Posture:

Make sure you have a supportive mattress and pillows, and comfortable natural bedding without synthetics. Make sure your pillow supports your sleeping position, keeping your spine straight and neck and muscles relaxed.

I use a supportive pillow for my neck and between my legs as I sleep on my side with my knees slightly bent. If you are sleeping on your side without enough support, it can tilt your pelvis and cause imbalances and issues in your pelvis, hip, and SI joint. As a trained chiropractor, I know how important this is.

Side sleeping is also the best position for optimal glymphatic training.  Sleeping on the right side, in particular, is considered the best position for glymphatic drainage, which is the brain’s waste removal system.

This position seems to optimize blood outflow from the brain, potentially maximizing waste clearance.   While I don’t sleep exclusively on my right side, I do spend about 75-80% of the night on that side and the rest on my left side.

Final Thoughts
Getting 7 to 9 hours of restorative sleep can allow you to wake refreshed in the morning and feel energized, focused, and vibrant throughout the day. Sleep is so important for your physical and mental health. It may help to reduce your risk of illness, chronic symptoms, and chronic disease and support your overall quality of life. 

If you don’t have a good evening routine, it’s time to develop one or improve your current routine to support your brain and overall health and set you up for a great next day. I recommend that you follow my tips in this article on the best evening routine strategies to create a great evening, setting you up for great sleep and health.

If you want to work with a functional health coach, I recommend this article with tips on how to find a great coach.  We do offer long-distance functional health coaching programs. For further support with your health goals, just reach out and our fantastic coaches are here to support your journey.

Inflammation Crushing Ebundle

The Inflammation Crushing Ebundle is designed to help you improve your brain, liver, immune system and discover the healing strategies, foods and recipes to burn fat, reduce inflammation and Thrive in Life!

As a doctor of natural medicine, I have spent the past 20 years studying the best healing strategies and worked with hundreds of coaching clients, helping them overcome chronic health conditions and optimize their overall health.

In our Inflammation Crushing Ebundle, I have put together my very best strategies to reduce inflammation and optimize your healing potential.  Take a look at what you will get inside these valuable guides below!

Sources in This Article Include:

1. Arlinghaus, K. R., & Johnston, C. A. (2018). The Importance of Creating Habits and Routine. American journal of lifestyle medicine, 13(2), 142–144. Link Here

2. Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep medicine reviews, 40, 93–108. Link Here

3. Jurado-Fasoli, L., Mochon-Benguigui, S., Castillo, M.J. et al. Association between sleep quality and time with energy metabolism in sedentary adults. Sci Rep 10, 4598 (2020). Link Here

4. Robinson, C. H., Albury, C., McCartney, D., Fletcher, B., Roberts, N., Jury, I., & Lee, J. (2021). The relationship between duration and quality of sleep and upper respiratory tract infections: a systematic review. Family practice, 38(6), 802–810. Link Here

5. Garbarino, S., Lanteri, P., Bragazzi, N. L., Magnavita, N., & Scoditti, E. (2021). Role of sleep deprivation in immune-related disease risk and outcomes. Communications biology, 4(1), 1304. Link Here

6. Lo Martire, V., Berteotti, C., Zoccoli, G. et al. Improving Sleep to Improve Stress Resilience. Curr Sleep Medicine Rep 10, 23–33 (2024). Link Here

7. Tai, X.Y., Chen, C., Manohar, S. et al. Impact of sleep duration on executive function and brain structure. Commun Biol 5, 201 (2022). Link Here

8. Triantafillou, S., Saeb, S., Lattie, E. G., Mohr, D. C., & Kording, K. P. (2019). Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. JMIR mental health, 6(3), e12613. Link Here

9. Papatriantafyllou, E., Efthymiou, D., Zoumbaneas, E., Popescu, C. A., & Vassilopoulou, E. (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, 14(8), 1549. Link Here

10. Beroukhim, G., Esencan, E., & Seifer, D. B. (2022). Impact of sleep patterns upon female neuroendocrinology and reproductive outcomes: a comprehensive review. Reproductive biology and endocrinology : RB&E, 20(1), 16. Link Here

11. Doherty, R., Madigan, S. M., Nevill, A., Warrington, G., & Ellis, J. G. (2021). The Sleep and Recovery Practices of Athletes. Nutrients, 13(4), 1330. Link Here

12. Dáttilo, M., Antunes, H. K. M., Galbes, N. M. N., Mônico-Neto, M., DE Sá Souza, H., Dos Santos Quaresma, M. V. L., Lee, K. S., Ugrinowitsch, C., Tufik, S., & DE Mello, M. T. (2020). Effects of Sleep Deprivation on Acute Skeletal Muscle Recovery after Exercise. Medicine and science in sports and exercise, 52(2), 507–514. Link Here

13. Ramos, A. R., Wheaton, A. G., & Johnson, D. A. (2023). Sleep Deprivation, Sleep Disorders, and Chronic Disease. Preventing chronic disease, 20, E77. Link Here

14. Kudrnáčová, M., & Kudrnáč, A. (2023). Better sleep, better life? testing the role of sleep on quality of life. PloS one, 18(3), e0282085. Link Here

15. Godos, J., Grosso, G., Castellano, S., Galvano, F., Caraci, F., & Ferri, R. (2021). Association between diet and sleep quality: A systematic review. Sleep medicine reviews, 57, 101430. Link Here

16. Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus, 15(8), e43595. Link Here

17. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl). 2019 Sep;23(3):147-156. doi: 10.1007/s11818-019-00215-x. Epub 2019 Aug 20. PMID: 31534436

18. Bahkir FA, Grandee SS. Impact of the COVID-19 lockdown on digital device-related ocular health. Indian J Ophthalmol. 2020 Nov;68(11):2378-2383. doi: 10.4103/ijo.IJO_2306_20. PMID: 33120622 

19. Abdullahzadeh, M., Matourypour, P., & Naji, S. A. (2017). Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial. Journal of education and health promotion, 6, 53. Link Here

20. Chandra Shekhar, H., Joshua, L., & Thomas, J. V. (2024). Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study. Advances in therapy, 41(1), 246–261. Link Here

21. Harit, M. K., Mundhe, N., Tamoli, S., Sr, Pawar, V., Bhapkar, V., Kolhe, G., Mahadik, S., Kulkarni, A., & Agarwal, A. (2024). Randomized, Double-Blind, Placebo-Controlled, Clinical Study of Passiflora incarnata in Participants With Stress and Sleep Problems. Cureus, 16(3), e56530. Link Here

22. Chen, T. Y., Hiyama, A., Muramatsu, M., & Hinotsu, A. (2022). The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review. Holistic nursing practice, 36(4), 223–231. Link Here

23. Bavishi, A., Slade, M. D., & Levy, B. R. (2016). A chapter a day: Association of book reading with longevity. Social science & medicine (1982), 164, 44–48.

24. Finucane, E., O’Brien, A., Treweek, S., Newell, J., Das, K., Chapman, S., Wicks, P., Galvin, S., Healy, P., Biesty, L., Gillies, K., Noel-Storr, A., Gardner, H., O’Reilly, M. F., & Devane, D. (2021). Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial-an online, pragmatic, randomised trial. Trials, 22(1), 873. Link Here

25. Carney, J., & Robertson, C. (2022). Five studies evaluating the impact on mental health and mood of recalling, reading, and discussing fiction. PloS one, 17(4), e0266323. Link Here

26. Huang YS, Tang I, Chin WC, Jang LS, Lee CP, Lin C, Yang CP, Cho SL. The Subjective and Objective Improvement of Non-Invasive Treatment of Schumann Resonance in Insomnia—A Randomized and Double-Blinded Study. Nat Sci Sleep. 2022;14:1113-1124 https://doi.org/10.2147/NSS.S346941

27. Effects of PEMF (pulsed electromagnetic field) stimulation on chronic pain and anxiety utilizing decreased treatment frequency and duration application. Link Here

28. Ross CL, Zhou Y, McCall CE, Soker S, Criswell TL. The Use of Pulsed Electromagnetic Field to Modulate Inflammation and Improve Tissue Regeneration: A Review. Bioelectricity. 2019 Dec 1;1(4):247-259. doi: 10.1089/bioe.2019.0026. Epub 2019 Dec 12. PMID: 34471827