Wind Down Right: Night Routine Tips That Actually Work

After a long day packed with meetings, meals, endless scrolling, and screen time, slipping into bed should feel like the ultimate reward. But for so many of us, it's just not that simple. Even when we're physically tired, our minds often keep racing. And when we can't wind down properly, it shows—in frustrating trouble falling asleep, irritating frequent night wakings, and those dreaded groggy mornings.

The real secret to truly restorative sleep? A thoughtfully crafted wind-down routine. We're not just talking about doing whatever sounds relaxing, but actively cultivating habits that genuinely help signal to your brain and body: "Okay, it's time for rest."

In this post, we'll walk you through night routine tips that actually work, rooted in solid sleep science and behavioral psychology. Whether you struggle with chronic insomnia, occasional restlessness, or simply want to sleep more soundly, you'll learn how to wind down right—and wake up genuinely refreshed.

1. Why Your Wind-Down Routine Matters

We asked Dr. Suzanne Gorovoy, Sleep Expert, Clinical Psychologist, Behavioral Sleep Medicine Specialist about this concept of "winding down" for the night:

“Creating a calming night routine helps signal your brain it’s time to rest, making falling asleep easier and improving sleep quality overall.”

Ultimately, you need to slowly ease your brain and body into bedtime rather than expect falling asleep would happen instantaneously. You wouldn't sprint into a marathon without warming up first, right? So why do we expect our brains to instantly switch off the moment our heads hit the pillow?

Your body operates on an incredible internal clock, known as your circadian rhythm, which masterfully regulates your sleep and wakefulness. This rhythm is constantly influenced by light, temperature, routine, and your daily behaviors (learn how to boost your circadian rhythm). A consistent wind-down routine helps reinforce your brain's association between certain cues and sleep, making it significantly easier to both fall asleep and stay asleep.

Without a proper wind-down, you risk staying stuck in "go" mode, where stress hormones like cortisol remain elevated. Research shows that light exposure can suppress melatonin and cause significant linear increases in cortisol levels, while the relationship between melatonin and cortisol is crucial for proper circadian timing. This can delay the crucial release of melatonin (the hormone that signals sleep) and lead to sleep onset insomnia—that frustrating difficulty falling asleep even when you're utterly exhausted (learn more about overcoming insomnia).

The bottom line: Your evening habits profoundly shape your sleep. A strong wind-down routine creates the essential transition your body needs to gracefully move from alertness to deep relaxation.

2. Start 60–90 Minutes Before Bed

Dr. Daniel Jin Blum, Sleep Expert, Clinical Psychologist, Research Assistant Professor of Psychology says this about achieving a successful wind-down:

“Limiting screen time and practicing mindfulness before bed reduce blue light exposure and racing thoughts, essential steps for a successful wind-down.”

In other words, there are different steps one can take to start relaxing one's mind and getting the brain trained to release "sleep" hormones. Many people wait until they're absolutely bone-tired to even think about getting ready for bed—but this strategy often backfires. Instead, aim to start your wind-down routine a good 60–90 minutes before your target bedtime. This generous window gives your body and mind ample time to shift out of high-stimulation mode.

What this time should not include:

• Endless scrolling on your phone (a major culprit!)
• Intense, emotionally charged conversations or stressful work tasks and exercise
• Watching action-packed or anxiety-inducing TV shows
• Blaring, bright overhead lighting

What to do instead:

• Dim the lights around your home.
• Put your phone on "Do Not Disturb" (and maybe even out of reach).
• Change into comfortable, loose-fitting clothes.
• Begin your chosen wind-down rituals (we'll dive into these next).

Pro tip: Set a recurring evening alarm or reminder on your phone (or even a gentle chime) to signal the start of your routine. This simple act helps solidify the habit and trains your body to expect sleep at the same consistent time each night.

3. Build a Personalized, Repeatable Routine

The most effective wind-down routines are those that are repeatable, genuinely calming, and incorporate a thoughtful mix of physical, mental, and emotional cues that gently tell your brain: "It's safe now. It's time to rest."

Here are some elements you can seamlessly weave into your own routine:

1. Warm Shower or Bath

Taking a warm shower or bath about 60–90 minutes before bed does double duty: it helps relax tense muscles and, crucially, allows your core body temperature to drop afterward. This temperature dip is a powerful physiological signal that you're ready for sleep.

Research shows that water-based passive body heating (40-42.5°C) scheduled 1-2 hours before bedtime for as little as 10 minutes can significantly shorten sleep onset latency. The mechanism involves increased blood perfusion to the palms and soles, which augments the distal-to-proximal skin temperature gradient and enhances body heat dissipation. A systematic review found that the fall in core body temperature after bathing was significantly associated with improved sleep quality.

2. Light Stretching or Gentle Yoga

Even a few minutes of gentle movement can do wonders for easing tension and promoting relaxation. Try a short 5–10 minute routine focused on deep, intentional breathing and gently loosening tight areas like your neck, shoulders, and hips.

3. Journaling or a Gratitude Practice

If your mind tends to race with the day's events or tomorrow's to-dos, writing things down can be incredibly effective for decluttering your thoughts. A quick gratitude list or a "brain dump" can be surprisingly calming, moving worries from your head to the page.

4. Reading (Paper, Not Screens)

Curl up with a light, engaging book (nothing too dramatic or stimulating, like a thriller!). Reading from a physical book helps distract your brain from the day's worries without the harsh blue light of screens. Fiction often works better than non-fiction for someone trying to lull themselves to sleep.

5. Breathing Exercises or Meditation

Even just 5–10 minutes of practices like box breathing, a guided body scan, or a simple guided meditation can profoundly downshift your nervous system. This helps transition you from that "fight or flight" stress response into a more tranquil "rest and digest" mode (discover more natural sleep remedies).

4. Optimize Your Sleep Environment

You can follow all the right steps in your routine, but if your bedroom isn't a true sleep sanctuary, it can still sabotage your best efforts. Set your environment up for success by meticulously focusing on light, temperature, noise, and comfort.

1. Light

Darkness is melatonin's best friend. It triggers its release, but even tiny amounts of light can suppress it. Studies show that a 2-hour exposure to blue light (460 nm) in the evening suppresses melatonin, with the maximum suppression occurring at the shortest wavelengths (424 nm). Use blackout curtains, turn off any glowing electronic indicators (those little power lights!), and, ideally, banish phones or TVs from your bed entirely. For bedside lamps, consider using amber-colored bulbs, which emit less sleep-disrupting blue light.

2. Temperature

The sweet spot for ideal bedroom temperature is typically 60–67°F (15–19°C) (learn about the best temperature for sleep). If you tend to overheat, invest in breathable bedding and consider a fan or even a cooling mattress topper.

3. Noise

Block out disruptive sounds with a white noise machine, a simple fan, or comfortable earplugs. If you prefer some sound, stick to genuinely calming options like rainfall or soft ocean waves rather than music with lyrics or podcasts.

4. Comfort

This is non-negotiable. Invest in a supportive mattress and pillows that cradle your body. If you frequently wake up achy, stiff, or tossing and turning, your body might be fighting your bedding rather than comfortably resting in it.

5. Cut Sleep Disruptors Before Bed

Some evening habits that might feel good in the moment can actually be actively working against your sleep. Try to consciously adjust or completely remove these common wind-down disruptors:

1. Screens (and Blue Light)

We've said it before, but it bears repeating: blue light from phones, tablets, and TVs is a major disruptor of melatonin. Research indicates that blue light emitted by electronic devices suppresses melatonin secretion, while studies show that blue light exposure can decrease REM sleep and slow wave sleep. Harvard researchers found that blue light suppressed melatonin for about twice as long as green light and shifted circadian rhythms by twice as much. Aim to stop all screen use at least 30–60 minutes before bed (learn about technology use in the bedroom). If that's impossible, at least use blue light filters and activate nighttime modes on your devices.

2. Caffeine

Caffeine has a surprisingly long half-life—up to 6–8 hours! So, if you're sensitive, it's best to avoid coffee, sodas, energy drinks, or even chocolate after mid-afternoon.

3. Alcohol

While a nightcap might initially make you feel sleepy, alcohol is notorious for disrupting REM sleep and causing frequent night wakings as your body processes it. Limit your intake and definitely avoid drinking close to bedtime.

4. Big Meals or Spicy Foods

Eating a large, heavy meal or anything too spicy late in the evening can lead to indigestion or acid reflux that actively keeps you awake (learn about eating before bed) and might cause nighttime coughing. Try to finish your last meal at least 2–3 hours before you plan to go to sleep.

5. Stressful Activities

Checking work emails, endless social media scrolling, or even engaging in certain emotionally charged conversations can spike your adrenaline and cortisol levels (learn how to manage sleep anxiety). Consciously set boundaries around work and relationship stress in the evenings.

6. Stick with It—Even on Weekends

One of the biggest pitfalls people fall into is being incredibly consistent with their wind-down routine on weeknights, only to completely abandon it on the weekend. This inconsistency sends confusing signals to your internal clock and can lead to what's called social jet lag, making it much harder to fall asleep Sunday night and struggle to get up on Monday morning (understand more about sleep patterns).

Tips for staying consistent:

• Try to keep your bedtime and wake time within a 30–60 minute window of your weekday schedule.
• Do the same wind-down activities, even if you go to bed slightly later.
• If you're out late, still try to do a mini version of your routine to signal to your body that it's time to sleep.

Consistency doesn't mean being rigid or perfect; it means creating a stable, predictable rhythm that your body can learn to trust. The more regular your wind-down routine becomes, the more automatic and, crucially, the more effective it will be.

Final Thoughts: It's About Cues, Not Just Comfort

At its core, a truly effective wind-down routine isn't just about indulging in relaxing activities. It's about meticulously creating predictable cues that your brain learns to strongly associate with sleep. These cues work together to reduce stress, lower physiological arousal, and perfectly prime your nervous system to let go of the day's stresses.

Research demonstrates that melatonin and cortisol work in an inverse relationship—when melatonin increases, cortisol levels drop, and when cortisol levels rise, melatonin production decreases. A disruption in either hormone can cause this delicate balance to get out of sync, leading to sleep difficulties.

There's no single, one-size-fits-all routine—we're all unique! But with a little bit of experimentation and patience, you can absolutely build an evening ritual that perfectly fits your life, powerfully supports your health, and helps you drift off to sleep with genuine ease (explore more sleep improvement tips).

You don't need perfection—just intention, repetition, and a bit of patience. Wind down right, and your body will learn to follow (discover more ways to improve your sleep hygiene).

Take our Sleep Calculator and Chronotype Quiz to learn more about your sleep personality! If you're struggling with jet lag, try our Jet Lag Plan!