Winding down before bed

Many of us expect to go from busy to asleep in a matter of minutes: answering emails, scrolling the news or tidying the kitchen right up until the moment we turn off the light. Then we wonder why sleep won't come. Our bodies and minds usually need time to shift gears.

A wind-down routine is a series of calming activities you do in the same order each evening. Over time, it becomes a signal to your body that sleep is on the way. Healthdirect suggests doing something you find relaxing before bed. This guide helps you design a routine that suits your life.

Why routines help

Your body clock responds to cues. A consistent sequence of calming activities, done at about the same time each night, helps your body anticipate sleep. Lowering light levels, slowing your pace and stepping away from stimulating activities all help ease the transition.

Routines also reduce decision-making at the end of the day. When you know what comes next, there's less to think about.

Step 1: set a "wind-down" time

Work backwards from when you need to wake up. If you need to be up at 6:30 am and want around 8 hours of sleep opportunity, aim to be in bed by about 10:30 pm, and start winding down 30 to 60 minutes earlier. Set a gentle reminder if it helps.

Step 2: dim the lights

Bright light in the evening can make it harder to feel sleepy. As your wind-down time begins, switch from overhead lights to lamps or warmer, dimmer lighting. Close curtains or blinds.

Step 3: put screens away

Healthdirect's insomnia advice suggests not using screens for an hour before bed and avoiding screens in the bedroom, noting that blue light reduces melatonin release and may disrupt sleep. Screens can also be mentally stimulating: emails, news and social media keep your brain engaged.

Practical tips:

• Charge your phone outside the bedroom.
• Use a traditional alarm clock instead of your phone.
• Turn on "do not disturb" or bedtime mode.
• If you must use a device, lower the brightness and enable night mode.

See our digital downtime guide for more.

Step 4: tie up loose ends

A busy mind is one of the most common barriers to sleep. Healthdirect suggests managing worries earlier in the day rather than at bedtime. Some ideas:

• Write a to-do list for tomorrow, so you don't have to hold it in your head.
• Worry time: earlier in the evening, spend 10 to 15 minutes writing down worries and one possible next step for each.
• Prepare for the morning: lay out clothes, pack your bag or prepare lunch, so the morning feels less rushed.

Step 5: choose calming activities

Pick a few activities you find relaxing and do them in the same order each night. Options include:

• A warm shower or bath. Many people find warmth relaxing, and the cool-down afterwards can help you feel sleepy.
• Reading a paper book or magazine, preferably something light.
• Gentle stretching or relaxing yoga poses.
• Listening to calm music, an audiobook or a podcast at low volume.
• A relaxation exercise such as slow breathing or progressive muscle relaxation.
• Journalling: a few lines about your day or things you're grateful for.
• A caffeine-free warm drink, such as herbal tea or warm milk.
• Quiet conversation with a partner or family member.

Avoid activities that are stimulating, stressful or involve bright screens.

Step 6: get into bed when sleepy

Go to bed when you feel sleepy, ideally around your usual time. Once in bed, you might do a few minutes of slow breathing or a body scan. If you're not asleep after what feels like a while, healthdirect suggests getting up, going to another room and doing a quiet activity until you feel tired, then trying again.

Sample routines

30-minute routine

• 10:00 pm: dim lights, phone on charge in kitchen.
• 10:05 pm: prepare tomorrow's clothes and write a short to-do list.
• 10:10 pm: warm shower.
• 10:20 pm: read in bed with a lamp.
• 10:30 pm: lights out, a few minutes of slow breathing.

60-minute routine

• 9:30 pm: tidy up, dim lights, screens off.
• 9:40 pm: herbal tea and a chat or quiet music.
• 9:55 pm: warm bath.
• 10:15 pm: gentle stretches.
• 10:20 pm: read.
• 10:30 pm: lights out, progressive muscle relaxation.

Adjust times to suit your schedule.

When your mind won't switch off

If thoughts keep racing once you're in bed:

• Focus on your breath. Count each out-breath from 1 to 10, then start again.
• Body scan. Move your attention slowly through your body, noticing and releasing tension.
• Visualise. Imagine a calm, familiar place in detail: what you'd see, hear and feel.
• Write it down. Keep a notebook by the bed to jot down anything you're afraid of forgetting.
• Get up. If you've been lying awake and frustrated, get up and do something quiet in dim light.

Routines for families

Children benefit from bedtime routines too. A consistent sequence, such as bath, pyjamas, teeth, story and lights out, can help children settle. Adults can model good habits by putting their own screens away in the evening.

Being realistic

Life doesn't always allow a perfect routine: late shifts, social events, travel and young children all get in the way. Aim for consistency most nights, and don't worry about the occasional exception. Even a shortened routine, such as dimming the lights and putting your phone away for 15 minutes, is better than nothing.

When to get help

If you've built a good routine and still struggle to sleep for weeks, or if poor sleep is affecting your daytime life, talk to your doctor. Healthdirect notes that treatments for insomnia include cognitive behaviour therapy and, sometimes, medicines.

Wind-down ideas for different people

Not everyone relaxes in the same way. If you're a restless person, try gentle stretching or a slow walk around the block after dinner. If you're a thinker, journalling or a to-do list may help most. If you love routine, keep the same order every night. If you're sensitive to noise, earplugs or quiet music can make the evening feel calmer. Experiment until you find a routine that suits you.

When you share a bed or room

Different routines can clash. Talk with your partner or roommate about what helps each of you sleep, such as light levels, noise and bedtime. Reading lamps, eye masks, earplugs and separate blankets can help.

Mornings matter too

A good night often starts in the morning. Getting up at a consistent time, opening the curtains and getting some daylight soon after waking all help set your body clock, making it easier to feel sleepy at the right time in the evening.

Key points

• A consistent wind-down routine signals to your body that sleep is coming.
• Dim the lights and put screens away for about an hour before bed.
• Deal with worries and plans earlier in the evening.
• Choose a few calming activities and do them in the same order each night.
• If you can't sleep, get up and do something quiet until you feel tired.