Sleep
Evening Wind-Down Routine
An evening wind-down routine is a repeatable pre-bed sequence that trains your brain for sleep—consistency matters more than exotic biohacks.
An evening wind-down routine is a repeatable thirty- to sixty-minute sequence—dim lights, stretch, journal, hygiene—that signals sleep is coming. Routines beat ad hoc exhaustion because the brain learns the pattern.
Keep steps short and identical nightly; novelty is for mornings. Pair with fixed wake time and caffeine cutoffs.
Common questions
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How long should a wind-down routine be?
Thirty to sixty minutes is enough for most people—same order nightly. If you only have ten minutes, protect dim light and phone-off first.
Related terms
Put Evening Wind-Down Routine into practice
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