Evening Wind-Down Routine

A repeatable last-hour-of-the-day sequence: dim the environment, put screens away, offload worries, and settle the nervous system before lights out. This is general sleep hygiene, not treatment for insomnia or a sleep disorder; if sleep problems persist despite good habits, consider talking with a clinician.

How often: nightly · planning default, not from the research

When: evening · planning default, not from the research

The time slot is a planning choice: a swap can keep it.

Not yet in the evidence base — this is a reasonable way to work toward the goal, not a recommendation a review has confirmed. See “Evidence status” below for what a review would need to confirm.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Use Relaxation or Slow Breathing to Wind Down
start 60 min before bed
Anchor the whole sequence; keep the same calming activities in the same order each night.
Slot: pre-sleep wind-down
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-sleep wind-down. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
4-7-8 breathing
Compared in the review
2 papers put it in this slot · dose in sets × time
Evidence and how-to
Box breathing
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Buteyko
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Extended exhale
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Humming / vocalised exhale
Compared in the review
1 paper put it in this slot · dose in duration
Evidence and how-to
Pursed-lip breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Resonance / coherent breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Slow-paced breathing
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Ujjayi
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
2
Dim Lights in the Evening
dim household lights 1-2 h before bed
Lower overhead lighting to protect evening melatonin and sleep timing.
Scaffold: app-designed stepApp-designed prescriptionthe finding states no timing for this.
No option on this bench from any review
No completed Round-2 review has named a practice for that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.
3
Use Relaxation or Slow Breathing to Wind Down
stop stimulating screens 30-60 min before bed
If screens are unavoidable, dim them and switch to low-engagement content.
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
No option on this bench from any review
No completed Round-2 review has named a practice for that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.
4
Offload Worries Before Bed
5-10 min in the early evening
Do this earlier, not at bedtime, so a racing mind is already quieted.
Slot: pre-sleep wind-down
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-sleep wind-down. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
4-7-8 breathing
Compared in the review
2 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in duration and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Box breathing
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Buteyko
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Extended exhale
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Humming / vocalised exhale
Compared in the review
1 paper put it in this slot · dose in duration
Evidence and how-to
Pursed-lip breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Resonance / coherent breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Slow-paced breathing
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Ujjayi
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
5
Use Relaxation or Slow Breathing to Wind Down
5-15 min immediately before lights out
Slow breathing or a simple relaxation technique as the final step.
Slot: pre-sleep wind-down
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-sleep wind-down. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
4-7-8 breathing
Compared in the review
2 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in duration and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Box breathing
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Buteyko
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Extended exhale
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Humming / vocalised exhale
Compared in the review
1 paper put it in this slot · dose in duration
Evidence and how-to
Pursed-lip breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Resonance / coherent breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Slow-paced breathing
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Ujjayi
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to

Safety, and where each line comes from

8 product safeguard (app-authored)1 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Product safeguard (app-authored)general adults.
From this routine’s block record, written by this app.

When to seek supervision or clearance

Product safeguard (app-authored)Loud snoring with witnessed gasping/choking or breathing pauses plus daytime sleepiness (possible obstructive sleep apnea), refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Difficulty falling or staying asleep at least 3 nights/week for 3+ months with daytime impairment (possible chronic insomnia disorder), refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Excessive daytime sleepiness despite adequate time in bed, or falling asleep involuntarily during activities, refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Sleep problems accompanied by persistent low mood, hopelessness, or thoughts of self-harm, seek prompt professional support
From this routine’s block record, written by this app.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.

Boundary conditions

Product safeguard (app-authored)This routine is sleep structure for healthy adults, not a treatment for a sleep disorder. Persistent difficulty falling or staying asleep, loud snoring with daytime sleepiness, or sleep problems tied to mood or medication belong with a clinician.
Product safeguard (app-authored)Do not use this routine to cut sleep short or to push through severe daytime sleepiness, and never while driving or operating machinery is impaired by tiredness.
Source silentThe sources behind this routine's finding report no contraindications or boundary conditions.

How to do it

Start about 60 minutes before lights out and keep the same activities in the same order each night, so the sequence itself becomes the cue.
Dim household lights 1-2 hours before bed - overheads off, lamps on - and stop stimulating screens 30-60 minutes out; if a screen is unavoidable, dim it and pick low-engagement content.
Do the 5-10 minute worry offload in the early evening at a desk or table, not in bed: tomorrow's tasks and whatever is circling, written down before you are lying there with it.
Finish with 5-15 minutes of slow breathing or one simple relaxation technique right before lights out. Pick one technique and repeat it nightly rather than sampling; the practice is redirecting attention, not emptying your mind, and it builds with repetition.
On a busy night, lights down plus five minutes of breathing is a lighter version - it is not the full hour.
This is a general routine, not treatment. If you have trouble falling or staying asleep at least three nights a week for three months or more with daytime impairment, or the sleep trouble comes with persistent low mood or hopelessness, talk with a clinician.

Evidence status

Not yet in the evidence base

No internal review in this library has asked this specific practice’s question yet, so there are no cited studies here. It’s included as a way to work toward the goal — not because a review has confirmed it works as described.

What a review would need to answer: Does relaxation or slow breathing before bed, on its own rather than inside CBT-I, improve sleep onset, quality or duration in adults?

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