Good sleep starts before you get into bed. A short, predictable routine helps your body and mind shift down a gear.
Key ideas
- The CDC recommends a consistent sleep schedule and a quiet, relaxing bedroom at a comfortable temperature.
- Turning off electronic devices at least 30 minutes before bed is one of the CDC’s sleep tips.
- Large meals, alcohol and late-day caffeine can all get in the way of sleep.
- Writing a short to-do list for the next day may help a busy mind settle.
When the day ends abruptly, with emails right up until bedtime, it can be hard to switch off. A wind-down routine gives your body and mind a predictable signal that sleep is coming.
Habits the CDC recommends
The CDC suggests several habits that support better sleep:
- Go to bed and get up at the same time each day.
- Keep your bedroom quiet, relaxing and at a comfortable temperature.
- Turn off electronic devices at least 30 minutes before bed.
- Avoid large meals and alcohol before bedtime.
- Avoid caffeine in the afternoon and evening.
- Be physically active during the day.
A sample routine
| Time before bed | Step |
|---|---|
| 60 minutes | Finish work and screens; leave your phone to charge outside the bedroom |
| 45 minutes | Tidy up and get things ready for tomorrow |
| 30 minutes | Dim the lights; take a warm shower or bath |
| 20 minutes | Read, stretch gently or listen to calm music |
| Bedtime | Lights out at your usual time |
Adjust the steps to suit you. What matters most is doing them in roughly the same order every night.
Quieting a busy mind
If your thoughts race at bedtime, try writing them down. In a small 2018 sleep-lab study, people who spent five minutes writing a to-do list for the next few days fell asleep faster than people who wrote about tasks they had already completed.
Slow breathing can help too. Breathe in gently through your nose, then breathe out for a little longer than you breathed in. Repeat for a few minutes.
Small step
Make getting tomorrow’s essentials ready, such as clothes, bag and lunch, part of your routine. It takes small decisions off your morning, as our morning routine guide explains.
What to limit in the evening
- Caffeine: coffee, tea, energy drinks and some sodas can affect sleep many hours later.
- Alcohol: it may make you drowsy at first, but it can disrupt sleep later in the night.
- Heavy meals: try to finish large meals a few hours before bed.
- Bright screens: they keep your mind engaged, and notifications pull you back in.
A note on health
If you regularly have trouble falling or staying asleep, or you feel very sleepy during the day, talk to your doctor. Insomnia and sleep apnea are common and treatable.
Start with two steps
Begin with one or two steps, such as dimming the lights and putting your phone away, and add more once they stick. To find out how much sleep to aim for, see our guide to how much sleep adults need.
Still wondering?
How long should a wind-down routine be?
Around 30 to 60 minutes works for many people, but even 15 minutes of calmer activity is a good start.
Is reading on a tablet as good as reading a paper book?
Screens can be more stimulating, and it’s easy to drift into other apps. A paper book, or a device with notifications turned off, makes it easier to switch off.
What if I still can’t fall asleep?
If you’ve been lying awake for a long time, get up and do something quiet in dim light until you feel sleepy. If sleep problems last for weeks, talk to your doctor.
This article is general information about everyday health habits, not medical advice. If you have a health condition, are pregnant or take regular medication, talk to your doctor or another qualified health professional before making big changes to your diet, activity or sleep. Figures come from US public health sources such as the CDC, HHS and the Dietary Guidelines for Americans.