Day 2: Build a 30-Minute Wind-Down Routine
A predictable pre-bed routine tells your brain it's time to switch off. Here's how to design one that works for you.
Medically reviewed by Lena Hartmann, PhDWritten by Sam WhitfieldUpdated on
Key takeaways
- Spend the last 30 minutes before bed on calm, screen-free activities.
- Dim the lights to help your body make melatonin.
- Do the same steps in the same order each night.
Yesterday you set a wake-up time. Today, we'll make the hour before bed work for you.
Why a routine helps
Doing the same calming activities in the same order becomes a cue. Over time, simply starting your routine signals to your brain that sleep is coming.
Today's task: design your 30 minutes
Pick three or four of these and write them down:
- Dim the lights in your home
- Put your phone on charge outside the bedroom
- Take a warm shower or bath
- Read a paper book
- Gentle stretching
- A few minutes of box breathing
- Write tomorrow's to-do list to get it out of your head
The takeaway
Tonight, try your new routine. Tomorrow we'll look at your bedroom itself.
How we reviewed this article
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- Qaseem A, et al. (2016). Management of Chronic Insomnia Disorder in Adults. Annals of Internal Medicine. https://doi.org/10.7326/M15-2175
- September 16, 2026Written, medically reviewed and published. Medically reviewed by Lena Hartmann, PhD.
Medically reviewed by Lena Hartmann, PhDWritten by Sam WhitfieldUpdated on
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