Here is how to wind down before bed: give yourself 20 to 30 minutes of low light and low effort, put your phone away, do one calm thing such as reading or slow breathing, and go to bed when you feel sleepy. Health services suggest up to an hour, but 20 to 30 minutes is a realistic start.
Winding down is the bridge between a busy day and sleep. You lower the light, the noise and the mental load so your body gets a clear signal that the day is over. The NHS says a calm bedtime routine can help you prepare for sleep, and the American Academy of Sleep Medicine (AASM) lists a relaxing bedtime routine among its healthy sleep habits.
It is not about doing everything right. It is about doing the same few gentle things in roughly the same order most nights.
Example only. Swap any step for something that relaxes you.
Set the scene (1 minute). Dim the main lights and switch to a lamp. Put your phone on silent and place it face down, or charge it in another room.
Close the day (5 minutes). Write a quick list of what you need to do tomorrow. The NHS suggests this if you often worry in bed, because writing things down can help clear your mind.
Get ready (5 minutes). Wash up, brush your teeth, change, and set out anything you need for the morning.
One calm activity (10 to 15 minutes). Read a paper book, listen to quiet music or a podcast, or do some gentle stretches.
Breathe (5 minutes). In bed, try the slow breathing exercise below.
Lights out. If you are still awake after about 20 minutes, get up and do something quiet until you feel sleepy.
This is the NHS breathing exercise for stress. Get comfortable and let your breath flow as deep into your belly as feels comfortable, without forcing it. Breathe in through your nose and out through your mouth. Some people count from 1 to 5 on the way in and 1 to 5 on the way out. Keep going for at least 5 minutes. The NHS notes you will get the most benefit if you do it regularly.
The National Center for Complementary and Integrative Health (NCCIH) describes this as tensing different muscles and then releasing the tension. A simple way to try it: start with your feet, squeeze for a few seconds, then let go and notice the difference. Move slowly up through your legs, stomach, hands, shoulders and face.
Picture a calm scene in detail, such as a quiet beach or a walk in the woods, and imagine the sounds, smells and light. NCCIH describes this as picturing objects, scenes or events linked with calm.
Reading something you enjoy
Listening to calming music or a podcast
A warm bath or shower
A warm milky drink or herbal tea
An honest note: NCCIH says relaxation techniques on their own do not seem especially promising as a sleep treatment, though they are sometimes one part of cognitive behavioral therapy for insomnia (CBT-I). Think of them as a pleasant way to end the day, not a cure. They are generally considered safe, but a few people feel more anxious during them. If one makes you tense, try a different one.
Phones, tablets and laptops. The NHS suggests avoiding them for an hour before bed, because blue light from screens can make it harder to fall asleep. The AASM suggests turning devices off at least 30 minutes before bedtime. More on the science in this guide to blue light and sleep.
Caffeine late in the day. The NHS suggests no tea or coffee for at least 6 hours before bed. See caffeine and sleep.
Alcohol and nicotine close to bedtime. Both can disrupt sleep. See alcohol and sleep.
Big meals late at night. The NHS lists this as a habit to avoid.
Hard exercise. The NHS insomnia page suggests no exercise in the 4 hours before bed. Gentle stretching is a different thing. See exercise before bed.
Work email and heavy conversations. Save them for earlier if you can.
Forcing sleep. The NHS advises not to force it. When you are comfortable and resting, you may find you fall asleep naturally.
If you wind down well and still struggle, it may be time for help. The NHS suggests seeing a doctor if changing your sleep habits has not helped, if you have had trouble sleeping for months, or if it is affecting your daily life. Talk to a doctor sooner if you snore loudly, gasp or stop breathing in your sleep, or feel sleepy while driving.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation.
The NHS suggests relaxing for at least an hour before bed. If that feels like too much, start with 20 to 30 minutes and add time once the habit sticks.
The NHS advises not watching television or using devices right before bed. If TV is part of your evening, finish it earlier and use the last stretch for something screen-free.
Write your worries and tomorrow's tasks down before you start winding down. This guide to a brain dump shows one way to do it.
Breathing in bed is fine. For longer activities, a chair or sofa helps keep the bed linked with sleep. The AASM suggests using your bed only for sleep and sex.
Sleepward: Bedtime Routine gives you a gradually darkening wind-down screen and a routine you can edit, so your steps live in one place. It also has white, pink and brown noise with a sleep timer, and a Minimal Mode with one action, one timer and one Finish button for low-energy nights. It is free to download with optional Pro purchases, and your notes stay on your device.
Get Sleepward free on the App Store
How to fall asleep faster and sleep better (NHS Every Mind Matters)
Healthy Sleep Habits (Sleep Education, American Academy of Sleep Medicine)