A wind-down routine you can keep

A short, repeatable routine before bed is more useful than an elaborate one you skip. The aim is to give yourself a regular signal that the day is ending.

Short readAbout 1 minWritten from primary sources. Review by a qualified professional is pending.General information, not medical advice

A woman placing neatly folded clothes on a chair for the next day

Take tomorrow off your mind

Setting out what you need for the next day, such as clothes, bags or a lunch, means fewer things to remember when you are trying to rest.

Lower the lights and pick something quiet

In the hour before bed, dim bright lights and choose a calm activity you enjoy, such as reading. Keep it simple enough to repeat on busy nights.

If you cannot fall asleep

Some people find it helps to get up and do something quiet in dim light until they feel sleepy, then go back to bed. If trouble sleeping continues, or you feel impaired during the day, talk to a doctor.

An everyday example

Chris sets out tomorrow’s bag after dinner, dims the living room lights at ten, and reads for twenty minutes before bed. On late nights Chris keeps just the first two steps.

Your next step. Choose two steps from this article and try them for the next five evenings.