The Evening Routine That Actually Helps You Sleep Better

Most people treat bedtime like an afterthought—scroll, crash, repeat. But your body doesn’t work like a switch. It needs a signal that the day is over and sleep is coming.

That’s where an evening routine comes in. Not just any routine—but a rhythm that trains your brain to shift from alert to restful, every night. Here’s how to build one that works, even if your life is busy and your mind won’t shut off.

🕰️ Step 1: Set a Consistent Wind-Down Time

Pick a time 30–60 minutes before bed to start winding down. This trains your internal clock and reduces bedtime resistance over time.

Pro Tip: Set a “reverse alarm” to remind you it’s time to log off and shift gears.

📵 Step 2: Disconnect from Screens

Blue light delays melatonin and keeps your brain wired. Scrolling or working late also fuels overstimulation and stress.

Do This: Power down phones, tablets, and TVs at least 30 minutes before bed. Switch to warm lighting or candlelight if possible.

🧘 Step 3: Do Something That Slows You Down

The goal is not just to stop doing—but to start slowing down. Reading, stretching, journaling, or breathwork are all great options.

Bonus: Repeat the same ritual nightly to create a “sleep trigger” for your brain.

🛁 Step 4: Use Temperature to Your Advantage

Core body temperature naturally drops before sleep. You can support that drop with a warm shower or bath 1–2 hours before bed.

This helps you fall asleep faster and transition into deeper sleep sooner.

🫖 Step 5: Create a Wind-Down Anchor

Finish with one calming, repeatable cue—like a certain tea, scent, or playlist. This final “anchor” signals that sleep is next.

✅ Evening Routine Template

Example (Starts at 9:30 p.m.):
9:30 – Devices off, lights dimmed
9:35 – Shower or face routine
9:45 – Light reading + chamomile tea
10:00 – Deep breathing + into bed

It’s not about perfection. It’s about rhythm. Repeat your wind-down routine often enough—and your brain will start preparing for sleep on autopilot.