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.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Build a Pre-Sleep Wind-Down Routine
start 60 min before bed
Anchor the whole sequence; keep the same calming activities in the same order each night.
2
Dim Lights in the Evening
dim household lights 1-2 h before bed
Lower overhead lighting to protect evening melatonin and sleep timing.
3
Set an Evening Screen Curfew
stop stimulating screens 30-60 min before bed
If screens are unavoidable, dim them and switch to low-engagement content.
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.
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.

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Opens the builder on Sleep, where you can select sessions and add them to your week.

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