A Wind-Down Routine for Better Sleep

A regular bedtime helps your body settle. Your body likes a steady rhythm, like a train on a set timetable. Sleeping at about the same time each night gives it a clear signal.

A short routine before bed adds to that signal. Pick a few calm steps, like brushing your teeth or reading. Repeat them each evening, so your body learns what comes next.

Screens and caffeine late in the day can disturb sleep. Bright light from a phone or tablet may delay sleep. Try putting screens away during the last hour before bed.

Caffeine can stay in your body for hours. A late cup of coffee, tea or soda may keep you awake. Notice when you last had caffeine each day.

A calm, dark room helps your body rest. Keep lights low as bedtime comes closer. A dim room tells your body the day is ending.

Bright light can keep you awake, so dim lamps often work better at night.

A cool room, around 65 to 68 degrees Fahrenheit, is often suggested for sleep.

Key takeaways

• A regular bedtime helps your body settle into a rhythm.
• Late screens and caffeine can work against your routine.
• A calm, dark room supports rest, and loud snoring or all-day tiredness is worth raising with your doctor.

Try it

Tonight, choose two calm steps, like reading or brushing your teeth, and do them before bed.