Building the Perfect Wind-Down Routine

Your brain craves predictability when it comes to sleep. A consistent wind-down routine—performed in the same order each night—creates powerful sleep associations that make falling asleep easier over time.

Why Routines Work

Sleep doesn't have an on/off switch. Your body needs time to transition from the alertness of day to the relaxation needed for sleep. A wind-down routine:

• Signals your circadian system that sleep is approaching
• Activates the parasympathetic nervous system (rest and digest)
• Creates conditioned associations between activities and sleepiness
• Provides a buffer from the stresses of the day

The Ideal Timeline

2-3 Hours Before Bed

• Finish any vigorous exercise
• Have your last large meal
• Complete any stressful work or difficult conversations

1-2 Hours Before Bed

• Dim household lights
• Stop work and close laptops
• Take a warm bath or shower (the subsequent cooling promotes sleep)
• Engage in relaxing activities: reading, gentle stretching, puzzles

30-60 Minutes Before Bed

• Put phones on "do not disturb" and out of reach
• Final trip to the bathroom
• Light snack if hungry (small, not heavy)
• Begin your specific routine (see below)

15-30 Minutes Before Bed

• Get into bed
• Practice relaxation techniques
• Read a physical book (fiction works well)

Building Your Personal Routine

Core Elements to Include

1. Light Management Dim lights progressively. Use lamps instead of overheads. Consider smart bulbs that automatically warm and dim in the evening. 2. Temperature Regulation A warm bath or shower 1-2 hours before bed raises then drops your core temperature, mimicking the natural decline that triggers sleep. 3. Gentle Movement Light stretching, restorative yoga, or a slow walk helps release physical tension without being stimulating. 4. Mental Transition Journaling, gratitude practice, or a simple "brain dump" of tomorrow's tasks clears mental clutter. 5. Relaxation Practice Deep breathing, progressive muscle relaxation, or meditation activates the parasympathetic nervous system.

Sample Routine

9:00 PM: Dim lights, phones away, warm shower 9:30 PM: 10 minutes gentle stretching 9:45 PM: Make herbal tea, journal for 5 minutes 10:00 PM: Get into bed, read fiction for 15-20 minutes 10:20 PM: Lights out, 5 minutes of deep breathing

Common Mistakes

• 1. Making it too complicated: Your routine should be sustainable every night
• 2. Inconsistency: The power comes from repetition
• 3. Screen time "exceptions": One quick check often becomes 45 minutes
• 4. Exercising too late: Even "relaxing" yoga can be stimulating

Start Simple

If you don't have a routine, start with just one or two elements. Add more as they become habitual. The best routine is one you'll actually do every night.