In 1916, psychologist Mary Whiton Calkins established one of the first sleep laboratories in the USA – at a time when women in science were systematically underestimated. Her pioneering spirit laid the foundation for modern sleep research. Today we know that small, smart evening rituals influence energy, focus, and longevity. This article translates current findings into simple steps for men who want to start their mornings with a clear mind and stable drive.

Sleep is more than rest; it is an active regeneration program for the brain, hormones, and immune system. At the center is the circadian rhythmthe internal 24-hour time structure, governed among other factors by light, which determines when we feel awake or sleepy. In the evening, the brain wants to "de-arouse" – a gradual lowering of Arousalphysical-mental activation to facilitate the transition from wakefulness to sleep. Blue light from screens, late emails, or alcohol disrupt this delicate tuning. Also important is sleep architecturethe sequence of light, deep (N3), and REM sleep. Deep sleep repairs, while REM sharpens memory and emotions. Evening habits determine the proportions you receive – and how effective you are the next day.

Bright screen light in the hour before bedtime shifts the internal clock, leading to later bedtimes and measurably poorer sleep quality; on a weekly basis, about 50 minutes of sleep is lost – especially among evening types who are prone to "social jetlag" ^[1]. A lack of cognitive winding-down phase keeps activation high; research categorizes structured "winding-down" routines as a behavioral component of sleep regulation that facilitates the transition into sleep ^[2]. Alcohol reduces REM sleep even in low doses and disrupts sleep architecture in a dose-dependent manner – the supposed nightcap thus has a clear performance cost in the morning ^{[3] [4] [5]}. Conversely, a consistent sleep-wake rhythm stabilizes the internal clock, reduces social jetlag effects, and improves cardiovascular resting parameters – a measurable benefit for performance and recovery ^{[6] [7]}.

A large cross-sectional analysis from the USA shows that people who use screens in the hour before bedtime report poorer sleep quality and average about 50 minutes less sleep per week; the effect is more pronounced among evening types. The relevance is that light and late activity shift bedtimes – those wanting performance in the morning need screen distance before bedtime ^[1]. A narrative review links evolutionary sleep preparation practices with current routines: Structured, positive evening habits reduce cognitive and emotional excitement and facilitate the wake-to-sleep transition – a coherent framework for practical "winding-down" rituals in adulthood ^[2]. Regarding sleep architecture under alcohol, meta-analyses and laboratory studies indicate that even small amounts reduce REM percentages; higher doses shorten sleep onset time but worsen the overall dynamics of the night. Conclusion: short-term apparent advantage, long-term poorer recovery and reduced cognitive sharpness ^{[3] [4] [5]}. Additionally, a population-wide bed sensor analysis shows that regular sleep times – regardless of chronotype – are associated with better sleep quality and lower heart and respiratory rates. This underscores the power of consistency as a performance lever ^[6].

- Dim the lighting in the evening and put away screens at least 60 minutes before sleeping; create a dark, cool, tidy bedroom. This reduces circadian disruptions and promotes earlier bedtimes ^{[8] [1]}.
- Integrate 10–15 minutes of "cognitive landing": Write down to-dos for tomorrow, read light literature, or listen to calming music. This lowers evening activation and facilitates the transition into sleep ^[2].
- Use aromatherapy: 1-2 drops of lavender oil on a tissue next to the pillow or a diffuser for 15–20 minutes before bedtime. Studies show better sleep quality and less anxiety – even in stressful clinical settings ^{[9] [10]}; animal data support a sleep-inducing mechanism via olfactory pathways ^[11].
- Maintain a steady sleep-wake schedule, even on weekends (±30 minutes). This stabilizes the internal clock, reduces social jetlag, and improves recovery and heart-respiratory resting values ^{[7] [6]}.
- Reduce alcohol in the evening: Avoid drinking at least three hours before sleeping; fully abstain on training or focus days. Even small amounts diminish REM sleep and sleep quality despite subjective fatigue ^{[3] [4] [5]}.

The next wave of sleep optimization will be personalized: Wearables will link light and screen behavior with your individual chronobiology, aroma profiles will be specifically tested, and "winding-down" protocols will adapt to your cognitive load. Expect tools that adjust your evening routine in real-time – ensuring high performance during the day is built on deep, stable sleep at night.