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Evening routines & better sleep
A wind-down routine does not need to be long, expensive or perfect. The routines that last are short, repeatable and built around things you already enjoy, so your evening has a clear point where the day stops and rest begins.
Six reasons wind-down routines fall apart
Most people know what a good evening looks like. The difficulty is doing it on a Tuesday when you are tired, behind on emails and the sofa is calling. These are the most common reasons good intentions fade, and what to do instead.
1. It is too ambitious
A ten-step routine with a bath, journalling, stretching and a face mask is lovely once. Most nights it will not happen. Two or three steps you can do on your worst evening will outlast a perfect plan.
2. It starts too late
If you only begin winding down when you are already exhausted, there is no runway. Starting about an hour before bed gives the routine room to work.
3. Screens creep back in
A quick check of messages often becomes thirty minutes of scrolling. The NHS advises trying not to use phones, tablets or computers for an hour before bed, as the light from screens can make it harder to fall asleep.
4. Your bedtime keeps moving
A routine is hard to anchor when bedtime shifts by hours. The NHS recommends going to bed and getting up at similar times each day, including days when you are not working.
5. Worries arrive the moment you lie down
A quiet bedroom is often the first chance your mind has to process the day. Giving worries a place to go earlier in the evening can stop them following you into bed.
6. It feels like a chore
If your routine is a list of things you should do, you will skip it. Build it around things you look forward to, such as a favourite book, a podcast or a warm drink in your pyjamas.
Find your wind-down style
There is no single correct routine. Start with whatever is most likely to keep you awake and build from there.
Style
The busy mind
If you lie awake planning tomorrow, try writing a to-do list before bed. The NHS suggests that writing things down can help clear your mind. Talking to someone you trust can help too.
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The late-night scroller
Charge your phone outside the bedroom or across the room, and replace scrolling with something you enjoy, such as reading, calming music or a podcast.
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The restless body
Try gentle stretching, a warm bath or shower, or breathing exercises. Keep vigorous exercise earlier in the day if you find it affects your sleep.
Set up your evening before it starts
- Choose a regular bedtime and a wind-down start time about an hour before it.
- Set a gentle phone reminder for that start time, then put the phone away.
- Keep your bedroom quiet, dark and cool. Close the curtains fully and keep clocks out of view.
- Swap later cups of tea or coffee for a warm milky drink or herbal tea.
- Avoid large meals close to bedtime.
- Lay out your pyjamas and anything you need for the morning so the evening feels simpler.
A simple 60-minute wind-down
Use this as a template, not a rulebook. Keep the steps that suit you, drop the ones that do not, and give it two weeks before judging whether it is working.
- One hour before bed: switch off the day. Finish work, put your phone on silent and plug it in away from the bed. This is the signal that the evening has changed gear.
- Fifty minutes: empty your head. Write tomorrow’s to-do list and anything on your mind. Tidy away one small thing so the room feels calmer when you come back to it.
- Forty minutes: warm up and change. Have a warm bath or shower, brush your teeth and change into your pyjamas. Repeating the same small steps in the same order each night helps the routine become automatic.
- Twenty minutes: do something calm. Read something you enjoy, listen to quiet music or a podcast, or try a breathing exercise. Keep the lights low.
- Lights out, without pressure. If you are still awake after around 20 minutes, the NHS suggests getting up, sitting somewhere comfortable and doing something relaxing until you feel sleepy again. A simple sleep diary can help you see what is working.
Make it stick: attach your routine to something you already do every night, such as brushing your teeth, and keep it the same on weekends where you can. On a bad night, do a shortened version rather than skipping it altogether. Consistency matters more than doing every step.
Small comforts that make the routine worth keeping
Products will not fix a sleep problem on their own. What they can do is make each step of your evening feel more enjoyable and more like a ritual, which is often what helps a routine last.
Myza
Japanese Crane on Coral Women’s Cotton Pyjama Trouser Set
Soft, breathable 100% cotton with a long-sleeve button-up top and full-length trousers with an elasticated drawstring waist.
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Kiss the Moon
Dream After Dark Pillow Mist
A 100ml lavender and bergamot pillow mist made with natural essential oils. A light spritz can become a simple scent cue that your routine has begun.
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SMUG
Contoured 3D Blackout Sleep Mask – Wink Grey
Recessed eye cups keep pressure off lashes and eyelids, with an adjustable fastening. Useful if light is still getting into your bedroom.
Shop now →When should you speak to a GP?
A good routine helps many people, but it is not a cure for every sleep problem. Speak to a GP if changing your sleep habits has not helped, if you have had trouble sleeping for months, or if poor sleep is making daily life hard to cope with. The NHS guide to insomnia explains what a GP can do, including referral for cognitive behavioural therapy (CBT).
Look after yourself first
If worry, stress or low mood is keeping you awake, you do not have to manage it alone. The NHS self-help CBT techniques are a good starting point, and a GP can help if things feel difficult. Do not drive when you feel sleepy, and speak to a GP or pharmacist before trying sleep aids or if you think a medicine is affecting your sleep.
Frequently asked questions
How long should a wind-down routine be?
Around an hour is a useful target, and it matches the NHS suggestion to avoid screens for an hour before bed. If an hour feels unrealistic, start with 20 or 30 minutes and build up.
What should I do in my wind-down routine?
Choose calm, low-effort activities you enjoy. The NHS suggests reading something you enjoy, meditation, breathing exercises, listening to calming music or a podcast. A warm bath or shower and changing into pyjamas can also become helpful signals that bedtime is coming.
Can I watch TV as part of my routine?
The NHS advises trying not to use phones, tablets or computers for an hour before bed because screen light can make it harder to fall asleep. If TV is part of your evening, try finishing it earlier and moving to something screen-free for the final stretch.
What if I still cannot fall asleep?
Try not to force it. If you are still awake after around 20 minutes, the NHS suggests getting up and doing something relaxing, such as reading or listening to quiet music, then going back to bed when you feel sleepy. If this happens regularly over weeks or months, speak to a GP.
Should I stop drinking tea and coffee in the evening?
Tea, coffee and some soft drinks contain caffeine, which can make you feel more awake. The NHS suggests trying a warm milky drink or herbal tea instead, and its insomnia guidance advises avoiding tea, coffee and alcohol for at least six hours before bed.
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Informational note: This article is for general information and is not a substitute for personalised medical advice, diagnosis or treatment. Speak to a qualified healthcare professional if you are concerned about your sleep or your health.