How to Build a Wind-Down Routine That Actually Works

Photo by cottonbro studio

If your evenings become a blur of endless scrolling through social media posts, you may not realize it’s causing you to become overstimulated and restless. Digital overload disrupts your natural sleep cycles, beginning by blocking melatonin secretion, making it harder to unwind and fall asleep.

Creating a routine to wind down is essential for getting your body to recognize when it’s time to rest. By implementing some simple habits, you can transition into a restful night, no matter how chaotic your day has been.

1. Set a consistent bedtime

When you maintain a regular sleep schedule and get in bed at the same time every night, your body will eventually adapt to that routine. When you set your body’s internal clock through consistency, it promotes better sleep.

Do your best to go to bed and wake up at the same time every day, even on weekends. This will help regulate your circadian rhythm. You might find you don’t need to use an alarm clock after a while. When your circadian rhythm is healthy, it’s easier to fall asleep and wake up naturally.

To create a consistent bedtime, you need a pre-sleep routine to condition your system into a habit. For instance, start your wind-down routine at the same time every day. Take a shower or bath, brush your teeth, stretch, or read a book. A routine will help your body transition into sleep seamlessly.

2. Engage in relaxing activities

When you get home from work, you can unwind and get out of work mode by engaging in activities that make you feel relaxed. For example, you might want to chill out on the couch and watch a movie, or cook a simple dinner. Some people enjoy playing video games to relax. In fact, research from UC Riverside suggests that video games can have major benefits on mental health.

Playing a video game is a fast way to get into a flow state where you completely forget about everything else but the game. It’s the same state artists and other professionals enter when they perform their best work. When you exit the flow state, you feel energized and refreshed. So don’t feel guilty about getting that new Nintendo Switch 2 you’ve been eyeing. Protect it with a Switch 2 case and play for a couple hours after you get home from work, and you’ll find it much easier to unwind.

3. Avoid using devices close to bedtime

Reducing exposure to screens toward the evening can significantly improve your quality of sleep. Pick a time no shorter than two hours before your set bedtime and make this your digital curfew. For example, if you go to bed at 10:00 p.m., avoid all electronic devices with screens by 8:00 p.m. latest. The blue light emitted by screens suppresses melatonin production.  Melatonin signals to your brain and body that it’s time to sleep. When it’s suppressed by light – especially blue light – you’ll struggle to fall asleep.

If you don’t know what to do for the two hours before bedtime, consider reading a book, journaling, taking a bath, listening to music, or going for a walk around the block. Do something that will help you relax.

4. Optimize your sleeping environment

Relaxing enough to fall asleep involves more than just limiting screen time and chilling out. You also need an environment conducive to sleep. For example, a cool room between 60-67°F (15-19°C) will keep your body’s core temperature on the cooler side and help you sleep better. The room should also be dark, as even a night light can disrupt your circadian rhythm and keep you awake.

5. Practice meditation

Sometimes a simple five or ten-minute meditation can help you wind down. If you’ve never meditated, you don’t need a complicated process – you only need a quiet space to sit, close your eyes, and breathe deeply. There are many forms of meditation, but if it seems too complicated or you don’t like guided meditations, just sit cross-legged on a pillow or upright in a chair and breathe deeply. This practice, although simple, will calm your nervous system down and help prepare your body for sleep.

Create restful evenings

Creating a routine for winding down at the end of the night isn’t hard, but it does take discipline to avoid screens and get into a routine. Start with a few changes and gradually build a routine that works with your lifestyle.

Eventually, your body and mind will transition more easily into a restful sleep.