Design Your Sleep Wind Down Routine

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Taryn Darlow

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Tamy Resko

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Rose Maimonide

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Talia Shaper

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Design Your Sleep Wind Down Routine

Talia Shapero

Article

2 min

This tool helps you design your daily wind-down routine for better sleep.

A wind-down routine that encompasses a consistent set of purposeful activities signals a transition between your busy day-to-day activities and sleep. It sends an important message to your brain and body that you are safe, you can relax, and it’s time to anticipate sleep.

A Few Tips When Designing a Wind Down Routine:

The routine can be anywhere between about 30-60 minutes.
Avoid activities that may be stimulating (e.g., online shopping, social media scrolling).
Aim for consistency by doing it at around the same time each night to promote a regular sleep schedule.

Break Down Your Routine Into 3 Parts and Choose Your Own Activities!

1. Boring House Admin

Examples include:

Shutting down work (e.g., turning off computers, sending a last email, putting your phone on silent)
Taking a pet out
Prepping your lunch for the next day
Tidying up your bedroom
Doing the dishes
Folding laundry

2. Personal Hygiene Routine

Examples include:

Washing your face
Brushing your teeth
Taking a bath or shower
Applying a face mask

3. Enjoyable/Relaxing Activities

Examples include:

Reading a book
Listening to music
Doing deep breathing exercises
Practicing mindfulness or meditation
Engaging in guided imagery
Stretching
Practicing yoga nidra
Watching an old rerun of your favorite show
Connecting with a friend or family member

There is no one-size-fits-all approach to a wind-down routine. Everyone relaxes in different ways, so you may need to experiment to find what works best for you.

Få adgang til hundredvis af fertilitetseksperter, videnskabeligt underbygget indhold og et personligt program, der er designet til dine unikke behov.

Gratis fertilitetsguide og værktøjer

Få adgang til hundredvis af fertilitetseksperter, videnskabeligt underbygget indhold og et personligt program, der er designet til dine unikke behov.

Gratis fertilitetsguide og værktøjer

Design Your Sleep Wind Down Routine

Talia Shapero

Article

2 min

This tool helps you design your daily wind-down routine for better sleep.

A Few Tips When Designing a Wind Down Routine:

Break Down Your Routine Into 3 Parts and Choose Your Own Activities!

1. Boring House Admin

2. Personal Hygiene Routine

3. Enjoyable/Relaxing Activities

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