You know you're supposed to have a bedtime routine. But between finishing work and finally sitting down, suddenly it's midnight and your "routine" is falling asleep to true crime documentaries.
THE SCIENCE
Why Routines Matter
When you do the same sequence of activities before bed each night, you create a physiological cue that tells your nervous system: it's time to power down. The more consistently you follow your routine, the stronger the association becomes. Eventually, just starting your routine can make you feel sleepy.
THREE PHASES
The Three Phases of Winding Down
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1 |
Shutting Down (1-2 hours before bed) Close your laptop. Put your phone away. Dim the lights. Avoid stimulating content. |
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2 |
Transitioning (30-60 minutes before bed) Warm bath or shower. Gentle stretching. Soothing drink. Brain dump journal. |
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3 |
Settling In (15-30 minutes before bed) Skincare ritual. Physical book. Breathwork or meditation. Same order every night. |
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Make It Yours Your bedtime routine should feel like a gift, not a chore. Include things that genuinely relax you — journaling, soft music, or simply sitting in silence. Start with one or two changes and build from there. Your nights can become a sanctuary you create for yourself. |
