Getting enough sleep isn’t just about how long you stay in bed—it’s about the quality of your sleep, too. If you’ve been staying up late scrolling on your phone or tossing and turning because your thoughts won’t slow down, an evening routine could be exactly what you need. The good news? Building a consistent wind-down routine is simple and has real benefits for your mind and body.

This guide will walk you through why a bedtime routine is so important and how to create one, with examples to get you started.

Why Is a Bedtime Routine Important?

Think about how consistent routines help with other parts of your life. For example, an athlete might warm up the same way before every game or practice. It signals to their brain and body that it’s time to focus. A bedtime routine works the same way.

When you do calming activities every night before bed, it sends a signal to your brain that it’s time to chill out and get ready to sleep. Over time, this makes it easier for your brain and body to transition from being awake to feeling sleepy.

Here’s what a bedtime routine can do for you:

  • Helps You Fall Asleep Faster: Your body learns a pattern, making getting into “sleep mode” easier.
  • Reduces Stress: Breaking away from distractions like social media or homework lets your mind wind down.
  • Improves Sleep Quality: Good sleep helps your body recharge and gives you more energy for the next day.

How to Build Your Own Wind-Down Routine

There’s no one-size-fits-all routine, but here’s a step-by-step way to create one that works for you. These ideas include specific examples to make it easier to start.

1. Stick to a Consistent Bedtime

Sticking to the same bedtime every night might sound boring, but your body thrives on routine. If you go to sleep at 11 PM one night and 2 AM the next, your internal “sleep clock” can get out of sync, making it harder to fall asleep.

  • Example: Want to wake up at 7 AM to get ready for school? Aim to be in bed by 10 PM so you can get around 8 hours of sleep.
  • Set an alarm to remind yourself when it’s time to start your bedtime routine—about 30-60 minutes before you plan to sleep.

2. Cut Back on Screen Time

You’ve probably heard this one before, but stopping screen use before bed really works. Scrolling through your phone, watching Netflix, or playing games can confuse your brain, making it think it’s still daytime because of the blue light coming from your screen.

  • Example: If you usually scroll through TikTok before bed, swap it out for a calming activity like reading a book or listening to music instead.
  • Use apps like “Screen Time” to set limits on social media use after a certain hour.

3. Dim the Lights

Think about when you’re in a movie theater—the dim lighting instantly makes you feel calm. Creating a similar vibe at home can help your brain get ready for sleep.

  • Example: Use soft lamp lighting instead of a bright overhead light in your room after dinner. You could even put up string lights for a cozy touch.
  • Try using blackout curtains if streetlights or outside light keeps your room too bright.

4. Try Relaxing Techniques

These methods are great for quieting your thoughts and helping your body relax. You can pick one or switch it up depending on your mood.

  • Meditation: Apps like Calm or Headspace have meditations made just for beginners. For example, try a short breathing exercise where you inhale deeply for four seconds, hold it for four seconds, and exhale for four seconds.
  • Journaling: Write down any worries or tasks for the next day to clear your mind. For example, jot down, “Math test tomorrow—review equations,” so you won’t stress about forgetting anything while lying in bed.
  • Stretching: Do some light stretches, like touching your toes or a child’s pose, to release tension in your muscles.

5. Set the Scene for Sleep

A messy or noisy room isn’t exactly a relaxing spot for deep sleep. Taking a few steps to create a calming environment can make your bed the perfect place to rest.

  • Example: Tidy up your room before bed; even just putting clothes away and making your bed can make it feel less chaotic.
  • Use a fan or white noise machine to block out street sounds or noisy siblings.
  • Make your bed as comfy as possible—think soft blankets and pillows you love.

6. Include a Relaxing Activity

Pick an activity that makes you feel calm or happy. This part of the routine is all about creating a vibe that helps you clear your head.

  • Example: Read a lighthearted book or comic instead of checking your phone. (Pro tip: Avoid super suspenseful or scary books that might keep you up!).
  • Listen to soft music or nature sounds. Try looking up playlists called “sleepy” or “calm vibes” on your streaming app.
  • Take a warm shower or bath, which can help lower your body temperature when you get out, making you feel sleepy.

7. Be Careful About What You Eat and Drink Before Bed

What you eat or drink before bed can affect how well you sleep. Caffeine, for example, can take hours to wear off. Heavy or spicy food can also keep your stomach busy when it should be resting.

  • Example: Skip the soda and chips at night and opt for a light snack like a banana and a glass of water.

8. Keep a Routine Journal

It can help to keep track of what works and doesn’t. After all, building a new habit takes time and requires figuring out what feels best for you.

  • Example: Write down what you tried (“Read for 15 minutes and listened to chill music”), and how you feel in the morning. Adjust the routine as needed until it suits you.

What Does a Sample Evening Wind-Down Routine Look Like?

Here’s an example of a wind-down routine to give you some ideas. Try it out or create your own version!

  • 9:00 PM: Start tidying up for the night, like picking up dirty clothes or putting away your backpack.
  • 9:15 PM: Turn off bright screens and switch to softer lighting.
  • 9:20 PM: Do a light stretching routine or practice deep breathing for 5-10 minutes.
  • 9:30 PM: Read a book or listen to calming music while sipping herbal tea.
  • 9:50 PM: Reflect in a journal about your day or write down goals for tomorrow.
  • 10:00 PM: Get into bed, close your eyes, and relax.

Why It’s Worth the Effort

Creating an evening routine takes a little time and effort, but the benefits are worth it. You’ll likely notice that you fall asleep faster, sleep more deeply, and wake up feeling ready to tackle whatever challenges the day brings.

The key is consistency. Stick with your routine and adapt it to fit your life. With a little dedication, you’ll find that peaceful nights lead to brighter days. Better sleep is just a routine away—start tonight!