How to Build a Wind-Down Routine That Actually Helps You Sleep

 

Photo by SHVETS production

You've just survived the most hectic day of your career, and the only comforting thoughts you can hold on to are "I cant wait to go home and sleep". The very idea of being at home, relaxing, unwinding feels heavenly.

But you finally get there and somehow you're still awake. A slight headache creeps in from staring at your phone in the dark, and your mind is racing at 1am over things that felt small hours ago.

You wake up and the cycle continues..

So what is a winding down routine? A winding down routine is exactly what it sounds like, a bridge between your day and your night. It's dedicating an hour or two before bed to relaxing activities that signal to your body it's time to slow down and prepare for sleep.

Why Your Brain Needs a Wind-Down Routine

By the end of the day, your brain has been processing information non-stop, conversations, tasks, decisions, notifications. It doesn't just switch off the moment your head hits the pillow.

Winding down is what gives your mind the chance to slow that processing down, so your body can actually catch up and rest. Researchers who study sleep actually describe this as a real transition your brain needs to make, not something that just happens automatically.

Here's a wind-down routine that will help you transition from an active stressful day into a relaxing, restful night.

1. Start With a Screen Cutoff

Most devices emit a type of light called blue light, which doesn't only hinder your sleep. It can affect your overall wellbeing too. Blue light disrupts the body's circadian rhythm, by suppressing the sleeping hormone called melatonin, essentially confusing your body into thinking it's still daytime.

So scrolling through social media an hour before bed isn't actually winding you down, even if it feels relaxing in the moment. 

The best thing you can do is reduce your screen time in the evening, even if cutting it off completely feels unrealistic. You can reduce screen time by using it anywhere else but the bedroom. One simple rule: keep your devices out of the bedroom altogether, or swap the TV for something screen-free, reading, journaling, or just sitting with your thoughts for a bit.

2. Create a calming ritual

Photo by Yaroslav Shuraev

When you get home from work, you should have your own routine to follow. Everyone's calming ritual is unique because we add our own twist into it, it should feel personal, not like another task on your to-do list. Maybe it's a warm bath with your favorite bath bomb, or a cup of calming tea before bed. For some, it's losing yourself in a few pages of a favorite book.

Journaling is another simple way to unwind, a chance to reflect on your day and let go of anything still running through your mind. If anxious thoughts tend to creep in at night, this is where a few self-soothing or self-care techniques can help ground you before sleep.

3. Tidy as You Wind Down

It might seem like a drag for some, but tidying up your space right before bed can genuinely benefit your mental wellbeing. Existing in a clean space helps you relax, and there's a real sense of accomplishment that comes with it.  Achieving small wins like that can lift your mood, which makes it easier to drift off to sleep.

It doesn't have to be a deep clean. Even five minutes of putting things back in place, washing dirty dishes, clearing your nightstand, folding a blanket, and tidying your desk. All of that can be enough to clear your headspace along with your room.

4. Try the 4-7-8 Breathing Technique

Photo by cottonbro studio

From personal experience, having a breathing exercise before bed helps a great deal. It calms your body down, releases built-up tension, and quiets your mind enough to actually drift off.

Here's an actual breathing exercise that helps me whenever I struggle to sleep — it's called 4-7-8 breathing.

Step 1: Breathe in quietly through your nose as you count to 4.

Step 2: Hold your breath as you count to 7.

Step 3: Slowly breathe out through your mouth as you count to 8.

Repeat this cycle about 4 times. 

Conclusion 

You don't have to do all of this at once. If there's one place to start tonight, let it be cutting off your screen time a little earlier than usual. Having a little routine to look forward to isn't a bad thing either, and before you know it, you'll be falling asleep earlier than usual, increasing both the time and quality of your sleep.

No more lying awake at 1am wondering how you got there. Just a quiet night, and a better morning waiting on the other side.