How to Wind Down for Better Sleep

Sleep does not start when your head hits the pillow. It starts in the half hour before. A short, steady wind-down gives your body a signal that the day is over.

The 30-minute wind-down

You can follow this in order or pick the parts you like. Do what feels doable.

Minutes 30 to 25: Close the day

1. Set your alarm for tomorrow.
2. Write down tomorrow’s top two tasks on a sticky note. This gets them out of your head.
3. Plug your phone in across the room, or at least out of reach of the bed.

Minutes 25 to 15: Make the space calm

4. Dim the lights in your home. Lamps are gentler than overheads.
5. Turn off or mute the news and work messages.
6. Set the room. Many people like it cool, dark, and quiet. Use a fan, blackout curtains, or an eye mask if you need to.
7. Lay out clothes for tomorrow if that eases your morning.

Minutes 15 to 5: Slow down your body

8. Wash your face and brush your teeth.
9. Stretch gently for 3 to 5 minutes. Try a forward fold, a slow neck roll, and child’s pose.
10. Have a warm drink without caffeine, like herbal tea or warm milk, if you like it.

Minutes 5 to 0: Settle your mind

11. Get into bed.
12. Take five slow breaths. In through the nose for a count of 4, out through the mouth for a count of 6.
13. Think of three small good things from the day.
14. Close your eyes.

Screens

Bright screens late at night can keep your mind busy. If you can, switch to a book, a podcast, or quiet music for the last half hour. If you do use a screen, lower the brightness and avoid doomscrolling.

Things that tend to get in the way

• Caffeine late in the day. Try switching to decaf or tea after lunch.
• Heavy meals right before bed. A light snack is fine if you are hungry.
• Lying in bed awake. If you cannot sleep after what feels like 20 minutes, get up. Sit somewhere dim, read something calm, then return when you feel sleepy.
• Checking the clock. Turn it away from you.

Keep your routine simple

You do not need all fourteen steps. Choose three and repeat them every night. A short routine you do is better than a long one you skip.

A word on sleep trouble

Everyone has a rough night sometimes. If you often have trouble sleeping, wake up very tired, snore loudly, or feel your sleep is affecting your days, please talk to a doctor. They can look at things this guide cannot.

Try it today

Pick three steps from the list. Maybe dim the lights, put your phone across the room, and take five slow breaths. Do them tonight, in the same order.