The Perfect Wind-Down Routine: 60 Minutes to Better Sleep

A consistent wind-down routine signals your brain that sleep is coming. Here's a science-backed 60-minute routine that actually works.

The 60-Minute Wind-Down

60 Minutes Before Bed: Screens Off

Turn off all screens. The blue light and mental stimulation prevent melatonin release. Switch to a book, podcast, or light conversation.

45 Minutes: Prepare Environment

Dim lights throughout your home. Set bedroom to 65-68°F. Lay out clothes for tomorrow to reduce morning decisions.

30 Minutes: Body Relaxation

Take a warm bath or shower (the temperature drop after triggers sleepiness). Light stretching or yoga. Avoid vigorous exercise.

15 Minutes: Mental Wind-Down

Journal thoughts to clear your mind. Write tomorrow's to-do list so worries don't keep you up. Read fiction (not work or news).

5 Minutes: Bed Routine

Brush teeth, skincare, into bed. Practice deep breathing: 4 counts in, 7 hold, 8 out. Don't look at clock.

Consistency Is Key

Your brain learns patterns. Do this routine consistently and your body will start getting sleepy automatically at the starting time.