A good bedtime routine for adults is a short set of calm steps you do in the same order every night, in the 30 to 60 minutes before bed. Keep the same bedtime and wake time, put screens away, dim the lights, clear your head, and do something quiet until you feel sleepy. Then get into bed.
Below is a simple routine you can copy, a shorter version for busy nights, and what to do when sleep still won't come. The advice is drawn from the CDC, the National Institutes of Health, Mayo Clinic, the NHS and the Sleep Foundation.
The Sleep Foundation explains that your brain starts winding down for sleep a few hours before bedtime, and that a routine can build habits that tell your brain it's time to get ready for bed. The NHS says a calm bedtime routine can help you prepare for sleep, and a regular sleep routine can make it easier to fall asleep.
It's also about getting enough. The CDC recommends 7 or more hours a night for adults aged 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for people 65 and older.
Same time, every day. The CDC suggests going to bed and getting up at the same time every day. The National Heart, Lung, and Blood Institute (NHLBI), part of NIH, suggests keeping the difference between weeknights and weekends to no more than about an hour.
Same order, every night. The Sleep Foundation describes a bedtime routine as a set of activities done in the same order each night. The repetition is what turns it into a cue.
Quiet and low light. NHLBI suggests using the hour before bed for quiet time and avoiding intense exercise and bright artificial light, such as a TV or computer screen, because the light may signal your brain that it's time to be awake.
Small enough to keep. Sleep physician David Rosen, MD, quoted by the Sleep Foundation, advises starting with only one or two routine changes at a time, and forgiving yourself when you slip.
Pick your bedtime first: count back at least seven hours from when you need to get up, plus a little time to fall asleep. Then work backward from bedtime.
Earlier in the day: set yourself up. NHLBI notes that caffeine's effects can last up to 8 hours, so a late-afternoon coffee can make it hard to fall asleep. The CDC suggests avoiding caffeine in the afternoon or evening, and avoiding large meals and alcohol before bedtime. If you like a warm bath, the Sleep Foundation suggests taking it at least an hour before you go to sleep.
30 minutes before bed: screens off. The CDC suggests turning off electronic devices at least 30 minutes before bedtime, and the NHS suggests an hour if you can. Plug your phone in outside the bedroom so it's out of reach.
25 minutes before: set the room. Make your bedroom quiet, dark and cool. The Sleep Foundation suggests a thermostat setting between 65 and 68 degrees Fahrenheit, dimmed lights and blackout curtains if you have them.
20 minutes before: empty your head. Spend about five minutes writing tomorrow's to-do list or anything on your mind. The Sleep Foundation describes a study in which a five-minute to-do list before bed helped people fall asleep faster, and Mayo Clinic suggests writing worries down and setting them aside for tomorrow.
15 minutes before: do one calm thing. Read a simple, not-too-exciting book in soft light, stretch gently, try slow breathing, or listen to calming music or a podcast. These all appear in the Sleep Foundation's and the NHS's suggestions.
Bedtime: lights out. Make getting into bed the very last step. The Sleep Foundation suggests that once your head is on the pillow, you do nothing but try to fall asleep.
Some nights you won't have half an hour. Keep the order and shrink each step:
Phone on the charger, outside the bedroom.
Lights down, room cool.
Two minutes writing down tomorrow's top three tasks.
Five minutes of reading or slow breathing.
Into bed.
If you have more time, NHLBI's suggestion to use the whole hour before bed for quiet time is a good target.
Get up after about 20 minutes. Mayo Clinic suggests that if you don't fall asleep within about 20 minutes, you leave the bedroom, do something relaxing and go back to bed when you're tired.
Leave your phone alone. Bright screen light may signal your brain to stay awake, according to NHLBI. Pick up a book or play quiet music instead.
Keep your usual wake time. A steady schedule is the base the rest of the routine is built on.
Keep naps short. NHLBI says adults should nap for no more than 20 minutes, and if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon.
Set an alarm for when your routine starts, not just for when you wake up. The Sleep Foundation suggests a reminder alarm if you need one.
Add one or two changes at a time, then build on them.
Keep the routine on weekends, too.
Be active during the day. The CDC and NHLBI both mention physical activity, and NHLBI suggests spending time outside every day when possible.
If the real problem is that you stay up late on purpose because the evening is the only time that feels like yours, read our guide to revenge bedtime procrastination.
The Sleep Foundation suggests starting anywhere from 30 minutes to 2 hours before bed, with the routine itself usually taking 30 to 60 minutes. NHLBI suggests using the hour before bed as quiet time.
It's best not to. The CDC suggests turning devices off at least 30 minutes before bedtime, and the NHS suggests an hour. If you do look at it, the Sleep Foundation suggests turning on your phone's red-light filter well before your routine starts.
There's no single best time. Start from when you need to wake up, count back at least seven hours plus time to fall asleep, and keep that bedtime every day.
Not always. A routine supports good sleep habits, but ongoing sleep problems are worth raising with a doctor, who can check whether a sleep disorder is involved.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation. An occasional bad night is normal. Mayo Clinic advises contacting your health care provider if you often have trouble sleeping, and the CDC suggests talking to your provider if you regularly have sleep problems or notice symptoms of a sleep disorder. Your provider can run tests, including sleep studies, to find out what's going on.
Sleepward: Bedtime Routine is an iPhone app for following a wind-down like this one. It has an editable routine, a gradually darkening wind-down screen, white, pink and brown noise with a sleep timer, and a private Brain Dump where you can pick up to three things for tomorrow, plus a Minimal Mode with one action, one timer and one Finish button for tired nights. It doesn't score or grade your sleep and isn't a medical device, and its App Privacy label reads Data Not Collected.
Get Sleepward free on the App Store
Sleep Deprivation and Deficiency: Healthy Sleep Habits (NHLBI, National Institutes of Health)
Fall asleep faster and sleep better (NHS Every Mind Matters)