A simple wind-down routine for sleep
A predictable wind-down routine helps your brain recognise bedtime.
This guide offers a short routine you can adapt.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Sleep ToolsPractical steps
A 15–20 minute routine
Dim lights, reduce screens, and use a gentle breathing pace.
Write down any worries so they are not carried into bed.
Keep it realistic
If time is short, focus on one calming step and a slow exhale.
Consistency matters more than perfection.
Next steps
Suggested next stepsSleep Support
Return to the pillar hub and choose the next guide.
Breathing for sleep
Gentle breathing to support sleep onset.
Screen time and sleep
How to reduce screen impact on sleep without drastic changes.
Sleep and anxiety
How to calm worry that affects sleep.
Wind-down routine for better sleep
A gentle evening routine to help you settle and switch off.
Sleep basics
A simple overview of sleep foundations and common myths.
Quick FAQs
How long should the routine be?
Aim for 15–30 minutes, but shorter is still useful.
Can I do this with children?
Yes, adapt the steps to their age and routine.
What if I work late?
Use a shorter routine and focus on a gentle exhale.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.