Evening Wind-Down Routine: A Gentle Path to Better Sleep

A simple, consistent wind-down routine helps your body recognize it’s time to rest so you can fall asleep faster and wake feeling refreshed. Here’s a gentle, 30–45 minute flow to try tonight.

1. Set the signal

• Dim lights and lower household noise.

• Put your phone on “do not disturb.”

• If possible, cool your bedroom to 65–68°F.

These cues tell your nervous system it’s safe to relax.

2. Unplug your mind

• Write a quick “brain dump”: tasks, worries, and reminders for tomorrow.\

• Close the notebook with one intention for sleep (e.g., “Rest restores me”).

This clears mental clutter and reduces late‑night rumination.

3. Ease the body

• Gentle mobility: 5–10 minutes of neck rolls, shoulder circles, cat‑cow, forward fold, spinal twist.

• Two restorative poses: legs up the wall (3–5 minutes) and child’s pose (1–2 minutes).

• Optional: a warm shower or bath to help your core temperature drop afterward.

Physical release sets up deeper, more continuous sleep.

4. Breathe into calm

• 5 minutes of breathing—try 4-7-8 or box breathing.

• If you prefer guided relaxation, a short body scan works well.

Slow, structured breath activates your parasympathetic “rest and digest.”

5. Nourish wisely

• If you need a small snack, choose protein + fiber (e.g., Greek yogurt with cinnamon, half an apple with almond butter).

• Herbal tea like chamomile or lemon balm can be soothing.

• Avoid alcohol and heavy meals close to bedtime; they fragment sleep.

  
  

6. Protect your rhythm

• Power down screens 30–60 minutes before bed; if needed, shift to audiobooks or soft music.

• Keep a consistent lights‑out time, even on weekends.

Regularity trains your internal clock for easier sleep onset.

Bonus: your quick checklist

Dim lights • DND on phone • Brain dump • Gentle mobility • Restorative pose • Breathing • Light snack/tea • Consistent lights‑out

Small steps matter. Choose one or two elements to start this week and build from there. Longevity is the sum of tiny, repeatable habits—and your evening routine is a powerful place to begin.