Bedtime Routines

A bedtime routine tells the body that the day is over. This collection shows how to build one that is short, calm and easy to repeat.

If you only read one guide, make it the bedtime routine checklist.

Build the routine

Start with how to create a wind-down routine that sticks, then check the timing in how long it really takes to wind down.

Busy evenings

Short on time? The routine for busy adults fits into a few minutes, and the Sunday night routine protects the first night of the week.

What to do and what to skip

Some habits help and some get in the way. See the best pre-bed habits, what to avoid in the last hour and screen time rules.

Small calming habits

Add one calm habit at a time: journaling, reading or a warm shower.

When a routine stops working

Routines drift. Spot the signs and use the reset guide to start again.

Routine guides at a glance

Situation	Start here
I need a quick list	Bedtime Routine Checklist
My evenings are packed	Simple Bedtime Routine for Busy Adults
I am a night owl	Evening Routine for Night Owls
I share a bed	Bedtime Routine With a Partner
My routine fell apart	How to Reset a Broken Bedtime Routine

A simple evening plan

1. Finish food, drinks and work about an hour before bed
2. Dim the lights and put the phone away from the bed
3. Do one calm activity, such as reading or stretching
4. Get the room ready: cool, dark and quiet
5. Go to bed at the same time most nights

Keep it realistic

• Aim for 15 to 30 minutes, not a long ritual
• Change one habit at a time
• Keep the same order most nights
• A short routine you keep beats a long one you skip

Questions readers ask