What is a wind-down routine?
Short answer
A wind-down is the same short sequence of calm, low-light activities before bed every night, so your body learns that sleep comes next.
Key points
- Same steps, same order, most nights.
- Dim the lights and put work and bright screens away.
- Start small: 20 minutes you keep beats an hour you skip.
The NHS suggests relaxing for at least an hour before bed, for example with a bath or a book. If that is hard to fit in, start with 20 minutes and build up. Anything calm and repeatable works: a warm shower, tidying for tomorrow, reading, gentle stretching, or writing tomorrow's to-do list so it is out of your head. Leave out work email and anything that keeps you hooked, and swap bright overhead lights for lamps.
In your plan
Your plan starts the wind-down at the length you said you can manage, and builds it up only if that is going well.
Related questions
How late is too late for caffeine?
For many people, caffeine within about six hours of bedtime disrupts sleep, even if they fall asleep easily. A common starting point is no coffee, tea, energy drinks or pre-workout after early afternoon.
Read the full answerWhy does a fixed wake time matter most?
Because your body clock is set mainly by when you wake and see light. Getting up at the same time every day, weekends included, is one of the most reliable ways to make falling asleep at night easier.
Read the full answerWhy does morning daylight help you sleep at night?
Light reaching your eyes is the main signal that keeps your body clock in step with the day. Getting outside soon after waking helps you feel alert earlier and sleepy earlier in the evening.
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