Introduction 🌙
You finish the day tired—but the moment you hit the pillow, your brain speeds up. Sound familiar? A good bedtime routine changes that. It gives your body and mind a predictable sequence that says, “It’s safe to switch off.”
This guide shows you exactly what to do in the final 90 minutes before bed. You’ll learn why routines work, what to include (and skip), and see ready-to-use examples you can start tonight.
Why Routines Work 🔬
Consistency trains your body clock
Your circadian system loves patterns. When your evenings follow the same order, your brain anticipates sleep and melatonin rises more smoothly. That makes it easier to fall asleep and stay asleep.
Downshifting reduces arousal
Scrolling, late emails, and bright light keep your brain alert. A routine gradually lowers stimulation—light, noise, temperature, and mental load—so your nervous system can settle.
Repetition beats motivation
At night, willpower is low. Pre-deciding a simple sequence removes decision fatigue. You just follow the steps, like muscle memory for sleep.
What a Good Routine Includes 🧭
Light: dim and warm
Lower overhead lights 60–90 minutes before bed. Use lamps or warm bulbs. Avoid bright, cool-white light and screens up close.
Temperature: slightly cool
Keep the bedroom ~65–68°F (18–20°C). A warm shower followed by a cool room helps your core temperature drift down.
Mental deceleration
Do one calm activity—reading, gentle stretching, or a short body scan. Capture lingering to-dos on paper so your mind can let go.
Boundaries for caffeine, alcohol, and late meals
Cut caffeine by early afternoon. Avoid heavy or spicy dinners late. If you drink alcohol, keep it light and finish several hours before bed.
Your 90‑Minute Wind‑Down (Plug‑and‑Play) ⏱️
90 minutes before bed: set the scene
Dim lights, lower the thermostat, and silence non‑essential notifications. Prep tomorrow’s essentials (clothes, bag, quick to‑do capture) so the mind can power down.
60 minutes before bed: light chores & gentle movement
Do quiet, low‑effort tasks—tidy a small area, set the coffee maker, or stretch for 5–10 minutes. Keep conversation soft and slow.
30 minutes before bed: relax on purpose
Pick one: read a physical book, listen to calm audio, do a body scan, or practice 4‑7‑8 breathing. Keep screens off or far away (blue‑light filters help but distance helps more).
10 minutes before bed: bathing & bathroom routine
Warm shower or quick wash, brush, floss, skincare. Keep lighting low. Slip into comfortable sleepwear, then head straight to bed.
Three Ready‑Made Routines (Choose One) 📋
The “Stressed Mind” routine
After lights dim, do a 3‑minute “brain dump” on paper. Follow with 5 minutes of box breathing (inhale–hold–exhale–hold, 4 counts each). Read light fiction until sleepy.
The “Body First” routine
Take a warm shower, stretch calves/hips/shoulders for 8 minutes, then sip a warm caffeine‑free herbal tea. Do a slow body scan in bed.
The “Tech‑Tamer” routine
Park devices outside the bedroom 60 minutes before bed. Use a lamp and a paperback. If you must check something, do it once, in another room, and return.
Chronotype & Schedule Fit 🐦🦉
If you’re a morning lark
Lean earlier: start the routine 2 hours before your target bedtime. Keep evenings screen‑light and social wind‑downs short.
If you’re a night owl
Shift gradually: move bedtime earlier by 15–20 minutes every few nights. Get strong morning light and avoid late‑night bright screens.
If your schedule rotates
Anchor 2–3 cues (dim lights, warm shower, same relaxation practice) at the start of any “night” to give your body a reliable signal, even when clock times change.
Common Roadblocks & Fixes 🧩
“My thoughts won’t stop.”
Keep a notepad at hand for a 2‑minute worry list. Try 4‑7‑8 breathing or a guided body scan. If still alert after ~20 minutes, get out of bed and do a calm activity in low light.
“I fall asleep but wake at 3 a.m.”
Keep alcohol minimal and earlier. Eat dinner earlier and lighter. Use a dim, warm nightlight for bathroom trips to avoid bright light exposure.
“I scroll until midnight.”
Charge devices outside the bedroom. Use an analog alarm. Set an automated “wind‑down” focus mode that starts 90 minutes before bed.
Tools & Helpful Add‑Ons 🛠️
Ambient sound
Use white noise or a gentle soundscape to mask disruptions. Keep volume low and steady.
Light hygiene
Swap bright overheads for warm lamps. Consider blue‑light‑limiting glasses if evening screen use is unavoidable (distance from screens still matters most).
Guided relaxation
Try a short bedtime meditation, breathing track, or body‑scan audio. Keep it consistent—same time, same track.
When to See a Doctor ⚠️
Seek medical advice if you snore loudly, gasp during sleep, or feel excessively sleepy during the day (possible sleep apnea). If insomnia occurs at least 3 nights per week for 3 months or more, consider a clinician‑guided approach such as CBT‑I. New or worsening sleep issues with pain, mood changes, or medication side‑effects also warrant evaluation.
Conclusion & Takeaway ✅
Good sleep is built, not forced. Pick one simple routine and repeat it nightly until it becomes automatic. Over a few weeks, the cues you set each evening will start doing the heavy lifting—so your mind and body can finally power down.
📝 Mini Action Plan
- Tonight:
- Dim lights 60–90 minutes before bed (use warm lamps, avoid bright overheads).
- Do one calm practice for 10 minutes (reading, body scan, or 4‑7‑8 breathing).
- Park your phone outside the bedroom (use an analog alarm if needed).
- This Week:
- Follow the same 3–4 step wind‑down every night (same order, same cues).
- Keep caffeine to mornings only (skip after ~2 p.m.; earlier if sensitive).
- Limit alcohol in the evening (finish several hours before bedtime).