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 with MS — 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.

That 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 conducive sleep environnt is essential for quality sleep.

Settle My Body Before Sleep

Winding down is just as impoetant as waking up.

Quiet My Mind Before Bed

Stopping your brain from thinking is a skill that takes years of practice.

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.

Why an Evening Routine Helps Me with MS

MS used to cause serious insomnia to the point that I would come back downstairs for a nightcap.

Giving Tomorrow the Best Possible Start

The old adage that a good day starts with a good night has some merit.

When MS Disrupts the Best-Laid Plans

Multiple Sclerosis has a way of throwing a spanner in the works.

There is no single experience of MS. MyMSisMe describes one experience while using reliable evidence to explain the wider picture.
Stephen Walker