Warm Bath 90 Minutes Before Bed
Use your body's natural cooling response to trigger sleepiness
Bedtime Routine15-30 minutes
Bedtime Routine Ideas
Wind-down rituals and habits to signal your body it's time to sleep — from journaling to warm baths.
Digital Sunset
Turn off all screens 60 minutes before bed to let your brain produce melatonin naturally
Bedtime Routine60 minutes before bed
Gratitude Journaling Before Bed
End your day by writing 3 things you're grateful for to shift your mind toward peace
Bedtime Routine5 minutes
Consistent Wake Time
Wake up at the same time every day, even weekends, to lock in your circadian rhythm
Bedtime RoutineDaily commitment
Pre-Sleep Reading Ritual
Read a physical book for 20 minutes in dim light to ease your mind into sleep mode
Bedtime Routine20-30 minutes
Calming Tea Ritual
Sip a warm cup of herbal tea 60 minutes before bed to signal sleep is coming
Bedtime Routine15 minutes
Gentle Face & Hand Washing Ritual
Wash your face and hands with cool water to symbolically wash away the day
Bedtime Routine3-5 minutes
Preparing Tomorrow's Essentials
Set out your clothes and make your to-do list tonight to free your mind from tomorrow
Bedtime Routine10 minutes
Wind-Down Music Playlist
Play the same calming playlist every night to train your brain that sleep is near
Bedtime Routine30-60 minutes