Wind-down routine

What It Means

A wind-down routine is a set of calm activities you do at the end of the evening to ease the change from being awake to being asleep. The American Academy of Sleep Medicine (AASM) lists a relaxing bedtime routineBedtime routineThe same short series of calm steps a child goes through each night before sleep, such as brushing teeth, reading a book and lights out at a set time. See more among its healthy sleep habitsSleep hygieneThe everyday habits and bedroom setup that make it easier to fall asleep and stay asleep, like a steady wake-up time and a quiet, cool room. See more, along with switching devices off half an hour or more before bed. CDC's workplace safety institute, NIOSH, suggests starting that routine about 1.5 hours before bedtime.

How People Say It

• "I need to start winding down, it's almost ten."
• "Phone's on the charger, that's my wind-down."
• "Give me half an hour to wind down first."

The Breakdown

Worked example. Bedtime is 11:00 pm. Working back with CDC and AASM guidance:

What the result means. The routine fills the last 90 minutes before bed. CDC's guidance is to keep screens away from your eyes in that stretch and skip anything exciting or upsetting, such as an action movie or distressing news. On caffeine, AASM is stricter than the table and advises none in the afternoon or evening. For alcohol, CDC advises finishing any drinks several hours before bed.

What to fill it with. Pick quiet things you enjoy, such as a shower, laying out tomorrow's clothes, gentle stretching or a paper book. Keep the lights low, since AASM advises limiting bright light in the evening.

Good to Know

The times on this page come from CDC's NIOSH sleep guidance for workers and from AASM's Sleep Education site. NIOSH notes that people who are sensitive to caffeine may need more than 5 hours between their last cup and sleep. If you keep a steady routine and still lie awake most nights, talk to a doctor.

Related Terms and Categories

• Evening routine

  The set of things you do each evening, in roughly the same order, between the end of the day's work and going to bed, for yourself or a whole household.

• Sleep hygiene

  The everyday habits and bedroom setup that make it easier to fall asleep and stay asleep, like a steady wake-up time and a quiet, cool room.

• Caffeine cutoff

  The time of day after which you stop having caffeine so it doesn't disturb sleep; CDC's NIOSH advises 5 or more hours before you plan to sleep.

• Bedtime routine

  The same short series of calm steps a child goes through each night before sleep, such as brushing teeth, reading a book and lights out at a set time.

Wellbeing and habits