Evening wind-down checklist
The last hour before bed is for slowing down. This simple checklist helps your body and mind shift from a busy day toward rest.
Last reviewed: · Educational only, not medical advice.
Short answer
What is a good wind-down routine before bed?
About an hour before bed, lower the lights, set aside tasks and worries, and do something calm like reading or gentle stretching. Keep late snacks small, lower bright screens, and get into a cool, dark, quiet bedroom when you feel sleepy.
The checklist
Your last hour before bed
- About 60 minutes before bed, lower bright lights around the home.
- Finish heavy tasks and set tomorrow's worries aside on paper.
- Do something calm: read, gentle stretching, quiet music, or a warm shower.
- Lower bright screens, or dim them and step away in the final half hour.
- Keep any late snack small and plain; finish drinks early to limit night-time trips.
- Make the bedroom cool, dark, and quiet.
- Get into bed when you feel sleepy — not just because it is late.
Pair this with a steady wake-up time and morning light for the best effect. You can track what helps in your sleep journal.
What this helps with — and what it does not do
A wind-down routine helps you relax and signals that sleep is near. It does not treat insomnia or other sleep disorders. If sleep stays difficult most nights, see when to talk to a doctor.
Frequently asked questions
How long should a wind-down routine be?
About 30 to 60 minutes works well for many people. The exact length matters less than doing the same calming steps in the same order each night.
What should I avoid before bed?
Bright light, stimulating activities, heavy or late meals, alcohol close to bedtime, and caffeine in the afternoon and evening can all make sleep harder for many people.
What if I get into bed and cannot sleep?
If you are wide awake after a while, it often helps to get up, keep the lights low, and do something calm until you feel sleepy, then return to bed. Watching the clock tends to make it harder.