Design Your Sleep Wind Down Routine

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.