60–90 minutes before bed
- Finish heavy tasks where possible
- Lower bright light (especially overhead)
- Begin reducing stimulation (news, intense shows)
Night routine checklist
A simple wind-down makes sleep easier and improves consistency. This checklist is built for real life — short, repeatable, and not perfectionist.
General wellbeing information only — not medical advice.
Quick answer
Pick a 20–40 minute wind-down you can repeat most nights: dim lights, reduce screens, prep tomorrow, and do one calming activity.
30–45 minutes before bed
- Put phone on charge out of reach (if possible)
- Wash / shower, stretch lightly, or read
- Set out tomorrow’s clothes / first task
Bedroom basics
- Cool, dark room
- Reduce noise where possible
- Keep the bed for sleep (and intimacy)