I’ve lived with multiple sclerosis for over 30 years, and over that time I’ve come to appreciate just how important a good night’s sleep can be.
I’ve already shared my morning routine, but a good morning often starts the night before. For me, winding down isn’t simply a matter of going to bed. I prepare both my sleep environment and my mindset so that, when bedtime arrives, I’m ready for it.
This is my Evening routine for multiple sclerosis — the things I do to bring the day to a close and give myself the best chance of a restful night’s sleep.
My Evening Routine with MS
My wind-down time is about putting the day behind me and giving both my body and mind a chance to slow down. A nice relaxing bath plays a big part in that. For me, it isn’t simply an indulgence — my lack of balance means that standing in a shower is not particularly practical. A bath allows me to take my time without having to worry about staying steady on my feet.
That makes it part of managing MS symptoms before bedtime as well as preparing for sleep. The warm water helps me make the transition from the activity of the day to the quieter pace of the evening. By the time I get out, I’m clean, relaxed and, hopefully, a little closer to convincing my body that the working day is over.
Start Winding Down at the Same Time
Perhaps my evening routine for multiple sclerosis should have had the word ROUTINE written in capital letters. I’m nothing if not predictable. As a rule, you could set your clock by me: 8:30 is bath time every night, and that is when my evening begins to slow down properly.
That regularity works for me. I don’t have to decide when it is time to start winding down because the decision has already been made. At half past eight, whatever I’ve been doing can wait until tomorrow. The bath marks the dividing line between the business of the day and preparing myself for a restful night.
Draw a Line Under the Day
There comes a point when I simply have to draw a line under the day. If I haven’t finished everything I intended to do, so be it — it will still be there tomorrow. The day has passed, and spending the evening dwelling on unfinished chores or problems won’t change it. For me, winding down means giving myself permission to leave today where it belongs: in the past.
Prepare Tomorrow Before Bed
Evenings are not the time for regretting the day’s failures; I prefer to think of them as the time for preparing tomorrow’s successes. A few simple preparations tonight can mean fewer decisions and less effort in the morning. What didn’t get done today can wait — my attention has already moved on to giving tomorrow the best possible start.
The evening routine for multiple sclerosis preparation includes thinking about my sleep environment and temperature sensitivity. I want the bedroom comfortable before I climb into bed, rather than discovering afterwards that I’m too warm or too cold. It is a small detail, but with MS, small details can sometimes make a surprisingly big difference to how smoothly the night goes.
Reduce Light as Bedtime Approaches
We all know — or probably should know by now — that staring at the blue light from a smartphone or tablet isn’t the best preparation for sleep. I like to read in bed, so for me it’s back to basics: a conventional printed book. No notifications, no tempting links to follow and, perhaps most importantly, no screen glowing back at me.
I also start dimming the lights around the house as bedtime approaches. It is my way of telling my body that the active part of the day is coming to an end. Light is one of the signals that helps regulate our circadian rhythm, so reducing it in the evening helps me ease naturally towards the sleep portion of my body clock rather than expecting myself to go from fully awake to fast asleep at the flick of a switch.
Prepare the Bedroom for Sleep
A good night’s sleep often begins before I even get into bed. I try to keep the bedroom cool, quiet and as dark as possible, particularly as overheating can make settling down more difficult. My blackout curtains are a simple but worthwhile part of the routine, keeping the streetlight outside where it belongs rather than allowing it to brighten the room. Creating a calm, dark sleeping environment helps signal that the day is finished and it is time to switch off.
Night-time muscle spasms and bladder disruptions can disrupt restorative slumber which is why I keep my trusty pee-bottle at the side of the bed.
Settle My Body Before Sleep
Once I’m comfortable in bed, I give my body a little time to settle rather than expecting sleep to arrive on command. I consciously relax tense muscles, adjust my position and allow any restless or uncomfortable sensations to ease. Sometimes I use slow breathing or my own body-scan relaxation, working progressively through my muscles and deliberately letting each one relax. It helps shift my attention away from the day and towards rest.
Quiet My Mind Before Bed
A tired body doesn’t always mean a quiet mind. If my thoughts are still racing through the events of the day, I find sleep much harder to come by. Reading a printed book helps me slow things down without the distraction of a screen, while simple breathing exercises give my mind something gentle to focus on. I’m not trying to force my thoughts to stop; I’m simply giving them less reason to demand my attention.
Breathing Techniques to Help Me Fall Asleep
I was more than a little sceptical when I first read about breathing techniques for restful sleep. But having speent some time practicing them, I now find them invaluable. However, I did not want to bloat this post so I have created a dedicated breathing methods post to provide you with the details.
Why an Evening Routine Helps Me with MS
Living with multiple sclerosis has taught me that how I end my day can be just as important as how I begin it. By evening, MS fatigue, muscle stiffness and the accumulated demands of everyday life can leave me physically and mentally exhausted. Having a familiar evening routine helps me slow down, reduce unnecessary stress and prepare my body and mind for sleep. I prefer a warm bath, usually around 8:30 pm, followed by a little quiet time with a printed book and subdued lighting. These simple habits give my day a predictable ending, even when my MS symptoms have been anything but predictable. An evening routine cannot guarantee a restful night, but it helps me create the best possible conditions for one.
Giving Tomorrow the Best Possible Start
For me, a good evening routine is about more than getting a decent night’s sleep. It is also about giving tomorrow the best possible start. Living with MS means I cannot predict how I will feel when I wake, but I can do my best to prepare. By winding down gently, avoiding unnecessary stress and allowing myself time to relax, I give my body and mind a better chance of facing whatever tomorrow brings.
When MS Disrupts the Best-Laid Plans
Living with MS means accepting that even the best-laid plans can go awry. Fatigue, muscle spasms, pain or an unexpectedly restless night can upset my carefully planned evening routine. Rather than becoming frustrated, I try to remain flexible and adapt to whatever my MS decides to throw at me. A routine should make life easier, not become another source of stress. Sometimes, simply doing what I can is more than enough.
This post summarises my relaxation techniques for sleep difficulties which I have perfected over the last 30 years,
Conclusion
My evening routine for multiple sclerosis is not about following a rigid schedule but about giving myself the best chance of a restful night. Managing MS symptoms before bedtime involves recognising my limitations and making small adjustments that help me unwind. Paying attention to my sleep environment and temperature sensitivity can improve my comfort, although night-time muscle spasms and bladder disruptions sometimes have other ideas. When sleep proves elusive, I turn to relaxation techniques for sleep difficulties, particularly my trusted breathing exercises. MS may have a habit of disrupting my nights, but a little preparation, patience and flexibility can make tomorrow feel that bit more manageable.
There is no single experience of MS. MyMSisMe describes one experience while using reliable evidence to explain the wider picture.
Stephen Walker
