Build a Pre-Sleep Wind-Down Routine

Use a consistent, calming 30–60 minute routine before bed to signal the body it is time to sleep.

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Evidence suggests…

General sleep-hygiene and behavioral reviews associate consistent wind-down routines and relaxation practices with modest improvements in self-reported sleep. Effects are small to moderate and drawn from mixed interventions. We offer this as general hygiene, not clinical relaxation therapy.

30–60 min of calming activities before bed, nightly all levels home

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5 ordered steps with their dose, from Evening Wind-Down Routine.

Common misconceptions

“Scrolling in bed counts as winding down.” Stimulating screen use tends to delay sleep.
“A routine has to be elaborate.” A few consistent, calming steps are enough.

What we won't claim

Do not claim to diagnose, treat, or cure insomnia, sleep apnea, or any sleep disorder
Do not promise guaranteed, instant, or permanent improvements in sleep
Do not present these general hygiene techniques as clinical therapy (e.g., CBT-I) or a substitute for medical care

When to seek a professional

Loud snoring with witnessed gasping/choking or breathing pauses plus daytime sleepiness (possible obstructive sleep apnea), refer to a clinician
Difficulty falling or staying asleep at least 3 nights/week for 3+ months with daytime impairment (possible chronic insomnia disorder), refer to a clinician
Excessive daytime sleepiness despite adequate time in bed, or falling asleep involuntarily during activities, refer to a clinician

Key sources (4), grade mix A:4 · B:0 · C:0

Every source below carries its own grade and links to the original study. This is the audit trail.

AShellene K Dietrich, Coleen M Francis-Jimenez, Melida Delcina Knibbs, Ismael L Umali, M. Truglio‐Londrigan (2016) · The JBI Database of Systematic Reviews and Implementation Reports · 10.11124/jbisrir-2016-003088

AB. Murawski, Levi Wade, R. Plotnikoff, D. Lubans, M. Duncan (2017) · Sleep Medicine Reviews · 10.1016/j.smrv.2017.12.003

AK. Chung, Chit-Tat Lee, W. Yeung, Man-Sum Chan, Emily Wing-Yue Chung, W. Lin (2018) · Family Practice · 10.1093/fampra/cmx122

AT. Morgenthaler, M. Kramer, C. Alessi, L. Friedman, B. Boehlecke, Terry M. Brown, Jack Coleman, V. Kapur, T. lee-chiong, J. Owens, Jeffrey P. Pancer, T. Swick (2006) · Sleep · 10.1093/sleep/29.11.1415

✓Explore all 891 studies in Sleep →

The full evidence base this focus area draws on, every study with its grade and DOI.