A Simple Evening Wind-Down Routine

If you go from screens and stress straight to bed, your brain doesn't know it's time to sleep. You lie there, mind racing, body wired, unable to shut down. A wind-down routine signals your nervous system: it's safe to rest now.

You don't need an elaborate ritual. Just 30-60 minutes of intentional transition from day to night.

The Four Shifts

Think of your evening routine as four simple shifts: screen, light, body, and thoughts.

1. Shift Away From Screens

Your phone, laptop, and TV emit blue light that tells your brain it's still daytime. They also keep your mind engaged, scrolling, reacting, thinking.

What to do instead:

• Set a screen curfew: 30-60 minutes before bed, put devices away
• If you must use a screen, use night mode or blue light filters
• Replace scrolling with something analog: read a book, journal, draw, listen to music

If you use your phone as an alarm: Put it across the room so you're not tempted to scroll in bed.

2. Shift the Light

Bright light signals your brain to stay awake. Dim light signals it's time to wind down.

What to do:

• Turn off overhead lights
• Use lamps, candles, or low-wattage bulbs
• Close blinds or curtains
• If you go outside, notice the sunset or the darkening sky

Your body produces melatonin (the sleep hormone) when it's dark. Help it along by dimming your environment.

3. Shift Your Body

Your body needs to release the tension it's been holding all day.

Gentle movement:

• Stretch on the floor for 5-10 minutes
• Take a warm shower or bath
• Do slow, restorative yoga
• Shake out your arms and legs
• Roll your shoulders and neck

Temperature:

• Your body temperature drops when you sleep. A warm shower followed by a cool room helps trigger this
• Wear comfortable, loose clothing
• Use breathable bedding

Breathing:

• Try the 4-7-8 breath: inhale for 4, hold for 7, exhale for 8
• Or just breathe slowly and deeply for a few minutes

4. Shift Your Thoughts

If your mind is still churning through the day—or worrying about tomorrow—it's hard to sleep.

Brain dump:

• Write down everything on your mind. Tasks, worries, random thoughts. Get it out of your head and onto paper.

Gratitude or reflection:

• Write down 1-3 things that went okay today. They don't have to be big.

Tomorrow's plan:

• Write down your top 1-3 priorities for tomorrow so your brain can stop trying to remember them.

Let go:

• Remind yourself: "I've done what I can today. The rest can wait."

A Sample 30-Minute Wind-Down

Here's what this might look like in practice:

8:30 PM - Put phone away, dim the lights, turn off screens

8:35 PM - Take a warm shower or wash your face, brush your teeth

8:45 PM - Stretch on the floor or do gentle yoga for 5-10 minutes

8:55 PM - Brain dump: write down tomorrow's tasks and anything on your mind

9:00 PM - Read a book, listen to calming music, or just sit quietly

9:00 PM - Get in bed

You don't have to follow this exactly. Adjust it to fit your life.

What If You Can't Sleep?

If you've been in bed for 20-30 minutes and you're still wide awake:

• Don't force it
• Get up and do something calm and boring (read, stretch, sit quietly)
• Go back to bed when you feel sleepy

Lying in bed frustrated trains your brain to associate bed with stress, not sleep.

Make It Consistent

Your nervous system loves routine. If you wind down around the same time each night, your body starts to anticipate sleep. It gets easier over time.

This Isn't About Perfection

You don't have to do this perfectly every night. Some nights you'll stay up late, scroll too long, or skip the routine entirely. That's okay.

What matters is coming back to it when you can. Your body will notice the pattern.

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This resource is educational and not a substitute for professional medical advice. If you're struggling with chronic sleep issues, please consult a healthcare provider.