Night Routine for Better Sleep: A 60-Minute Wind-Down Plan

A good night routine for better sleep starts about an hour before bed: dim the lights, stop work, write tomorrow’s to-do list, take a warm bath or shower, switch off screens at least 30 minutes before bedtime, and finish with a quiet activity such as reading or slow breathing. Doing the same steps in the same order each night gives your body a clear signal that the day is ending. This guide gives you a 60-minute plan, shorter versions for busy nights, and ways to quiet a busy mind.

Key Takeaways

• Use the last hour before bed as quiet time, away from work, bright light, and intense exercise.
• Turn off phones, TVs, and computers at least 30 minutes before bedtime.
• Writing a specific to-do list for 5 minutes helped people fall asleep faster in a sleep lab study.
• A warm bath and relaxation techniques are both recommended wind-down activities.
• Go to bed when you feel sleepy, and get up for a while if you are still awake after 20 minutes.

Why a Night Routine Helps You Sleep

Your body does not switch from fully alert to asleep in a moment. It needs a period of lower light and lower activity first. The National Heart, Lung, and Blood Institute (NHLBI) recommends using the hour before bed for quiet time and avoiding intense exercise and bright artificial light, such as from a TV or computer screen, because the light may signal your brain that it is time to be awake.

The American Academy of Sleep Medicine (AASM) also lists a relaxing bedtime routine among its healthy sleep habits. A routine works because it is predictable. When the same calm steps come before sleep every night, they become a cue for sleep.

Set Your Bedtime First

The CDC recommends 7 or more hours of sleep for adults aged 18 to 60, and going to bed and getting up at the same time every day. Start with the time you need to wake up and count back.

Wake-up time	Latest bedtime for 7 hours	Start your routine
5:30 a.m.	10:30 p.m.	9:30 p.m.
6:00 a.m.	11:00 p.m.	10:00 p.m.
6:30 a.m.	11:30 p.m.	10:30 p.m.
7:00 a.m.	12:00 a.m.	11:00 p.m.

Seven hours is the minimum. If you take a while to fall asleep, move your bedtime earlier.

The 60-Minute Night Routine, Step by Step

The times below count down to bedtime. Adjust the activities to suit you, but keep the order the same each night.

60 Minutes Before Bed: Stop Work and Dim the Lights

Close your laptop, finish chores, and turn off bright overhead lights. Use a lamp instead. The AASM advises limiting exposure to bright light in the evenings.

55 Minutes Before Bed: Write Tomorrow’s To-Do List

Spend 5 minutes writing down what you need to do tomorrow and over the next few days. In a sleep laboratory study from Baylor University, 57 young adults spent 5 minutes writing before bed. Those who wrote a to-do list fell asleep faster than those who wrote about tasks they had already completed. The researchers noted that the study was small and involved healthy young adults, so the results may not apply to everyone.

50 Minutes Before Bed: Get Ready for Tomorrow

Lay out clothes, pack your bag, and prepare anything you need for breakfast. A few minutes now makes the next day’s morning routine easier and removes small worries from your mind.

40 Minutes Before Bed: Take a Warm Bath or Shower

NHLBI suggests taking a hot bath or using relaxation techniques before bed. Follow it with your usual washing and teeth brushing so that everything is done before you start to feel sleepy.

30 Minutes Before Bed: Switch Off Screens

Both the CDC and the AASM advise turning off electronic devices at least 30 minutes before bedtime. Put your phone on charge outside the bedroom or across the room. If you use it as an alarm, set the alarm now. Read more about how screen time affects sleep.

25 Minutes Before Bed: Stretch Gently

Do 5 to 10 minutes of slow stretching or gentle yoga. Keep it light, because NHLBI advises against intense exercise in the hour before bed. The National Center for Complementary and Integrative Health (NCCIH) reports that yoga may help improve sleep quality.

15 Minutes Before Bed: Read or Listen to Calm Music

Read a printed book or listen to quiet music in dim light. NCCIH notes that listening to music may improve how people with insomnia rate their sleep quality. Sit in a chair if you can, since the AASM recommends using your bed only for sleep and sex.

5 Minutes Before Bed: Slow Your Breathing

Finish with a relaxation technique. NCCIH describes these techniques as generally safe, and they are often included in cognitive behavioral therapy for insomnia. Two simple ones are explained in the next section.

Bedtime: Lights Out When You Feel Sleepy

Get into bed in a quiet, cool, dark room. The AASM advises going to bed only when you are sleepy. Our guide on how your bedroom environment affects sleep explains how to set up the room.

Two Relaxation Techniques to Try

Abdominal Breathing

1. Lie on your back or sit comfortably, and rest one hand on your stomach.
2. Breathe in slowly through your nose so that your stomach rises under your hand.
3. Breathe out slowly through your mouth and let your stomach fall.
4. Continue for 3 to 5 minutes, keeping your attention on the movement of your hand.

Progressive Muscle Relaxation

1. Lie down and close your eyes.
2. Tighten the muscles in your feet for about 5 seconds, then release them.
3. Move up to your calves, thighs, stomach, hands, arms, shoulders, and face, tightening and releasing each in turn.
4. Notice the difference between the tense and relaxed feeling each time.

Skip any muscle group that is injured or painful.

Short on Time? 30 and 15 Minute Versions

Time you have	What to do
30 minutes	Screens off and lights dimmed, write your to-do list (5 min), wash and brush teeth (10 min), stretch or read (10 min), slow breathing in bed (5 min)
15 minutes	Screens off, write your to-do list (5 min), wash and brush teeth (5 min), slow breathing in bed (5 min)

On any night, keep at least two steps: screens off and one calming activity.

Earlier in the Evening

A night routine works better when the hours before it also support sleep. Based on NHLBI and AASM guidance:

• Stop caffeine in the afternoon. Its effects can last up to 8 hours.
• Finish large meals a few hours before bed. A light snack is fine if you are hungry.
• Avoid alcohol before bed.
• Drink less in the last part of the evening to reduce night-time bathroom trips.
• Do hard exercise earlier in the day.

For the full list of habits, see how to improve sleep quality naturally.

What to Do If You Cannot Stop Overthinking

• Write it down. Keep a notepad by your bed. If a task or worry appears, write one line and deal with it tomorrow.
• Use the 20-minute rule. The AASM advises that if you have not fallen asleep after 20 minutes, you should get out of bed and do a quiet activity without much light, and stay off electronics. Return to bed when you feel sleepy.
• Do not watch the clock. Turn it away from you so you are not counting the hours.
• Keep your wake-up time fixed, even after a bad night. This helps your body clock stay regular.

Common Night Routine Mistakes

• Starting the routine at a different time every night
• Scrolling in bed “for a few minutes” after the routine is done
• Working or answering messages during quiet time
• Going to bed early when you are not sleepy, then lying awake
• Building a routine so long that you give it up within a week

When to See a Doctor

A routine helps with ordinary trouble winding down. It cannot treat a sleep disorder. NHLBI defines chronic insomnia as trouble sleeping on 3 or more nights a week for more than 3 months. If that describes you, or if you are tired even after enough sleep, speak to a healthcare professional.

Frequently Asked Questions

What is a good night routine for better sleep?

A good night routine includes dimming the lights, stopping work, writing a to-do list, washing or bathing, turning off screens at least 30 minutes before bed, and ending with a calm activity such as reading or slow breathing.

How long should a bedtime routine be?

About 30 to 60 minutes suits most adults. A 15-minute version still helps on busy nights, as long as you do it consistently.

What time should I start my night routine?

Start about an hour before your bedtime. Set your bedtime by counting back at least 7 hours from the time you need to wake up.

What is the best thing to do right before bed?

Choose something quiet that does not involve a screen: reading a printed book, gentle stretching, calm music, or slow breathing.

Is it okay to read before bed?

Yes. Reading a printed book in dim light is a good wind-down activity. Reading on a phone or tablet is less helpful because of the screen light and the temptation to do other things.

What should I drink before bed?

Choose a small caffeine-free drink, and avoid alcohol. A warm drink such as herbal tea can be a pleasant part of a routine, although NCCIH reports no conclusive evidence that chamomile helps with insomnia.

How long does it take for a night routine to work?

Some people notice a difference within a few nights, but new habits take weeks to become automatic. Our guide to healthy daily habits explains how long habits take to form.

The Bottom Line

A night routine for better sleep is a fixed hour of calm before a fixed bedtime. Dim the lights, write your list, wash, switch off screens, and finish with reading or slow breathing. Start with the 15-minute version if an hour feels like too much, and repeat it every night.

Sources

• National Heart, Lung, and Blood Institute. Healthy Sleep Habits.
• American Academy of Sleep Medicine. Healthy Sleep Habits.
• Centers for Disease Control and Prevention. About Sleep.
• Baylor University. Can Writing Your To-Do’s Help You to Doze?
• National Center for Complementary and Integrative Health. Sleep Disorders and Complementary Health Approaches.
• National Heart, Lung, and Blood Institute. What Is Insomnia?

This article is for general information only and is not medical advice. Read our full Disclaimer.