Sleep
Evening Wind-Down
Evening wind-down is a consistent pre-bed routine of dim light and low stimulation that signals the brain to transition toward sleep.
Evening wind-down is a repeatable thirty- to sixty-minute descent—dim light, lower stimulation, light stretching or reading—that tells your nervous system sleep is next. It bridges circadian timing and sleep pressure without requiring perfection.
Same sequence nightly beats occasional spa nights.
Common questions
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How long should a wind-down last?
Thirty to sixty minutes is enough for most people—longer if you train or work late. Keep the sequence similar nightly so cues stay predictable.
Related terms
Put Evening Wind-Down into practice
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