Wind-down routine for better sleep

Why this helps

A consistent wind-down routine acts as a bridge between the demands of the day and restful sleep. Research shows that predictable pre-sleep habits help regulate the body's circadian rhythm and reduce sleep-onset time. You do not need a lengthy ritual — even 15–20 minutes of intentional winding down can make a meaningful difference. This guide walks through five practical steps you can adapt to suit your schedule.

Practical steps

1. Set a consistent end-of-screen time — at least 30 minutes before you plan to sleep.
2. Dim lights in your environment (use warm-toned lamps rather than overhead lighting).
3. Do 5 minutes of slow, gentle breathing: inhale for 4 seconds, exhale for 6 seconds.
4. Write down any lingering thoughts or tomorrow's tasks to clear your mind (a brief brain dump).
5. Keep room temperature cool (around 16–18 °C / 60–65 °F) and ensure your space is quiet and dark.

Helpful tips

• Consistency matters more than perfection — even a shortened version on busy nights helps.
• Warm showers or baths 1–2 hours before bed can support the body's temperature drop.
• Avoid caffeine in the 6 hours before sleep.
• Use the same bedtime each night, even at weekends, to anchor your circadian rhythm.
• If your mind races, try the breathing tool at /tools/sleep-tools for a guided wind-down.