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.
