Evening routine
Use the minutes you have
Choose 10, 20, or 30 minutes and make a softer landing before bed.
Last reviewed: by the Sleep Better Timer editorial team.
Your wind-down
A small path from now to bed
- 12 min
Dim the room
Lower bright lights and make the space feel quieter.
- 22 min
Put the phone away
Place it face down and beyond easy reach.
- 33 min
Slow your breathing
Let each exhale run a little longer than the inhale.
- 43 min
Prepare the bed
Set the room, settle in, and let the day be done.
A quiet pause
Try 3 minutes of slow breathing before bed.
No score and no perfect rhythm. Let your breathing become a little softer.
Questions, answered softly
Can a 10-minute wind-down still help?
A short routine can support a clearer transition into bed. It does not need to be elaborate to reduce a little stimulation.
What if I had caffeine late?
Choose the after-caffeine option for a lower-stimulation routine. The routine cannot cancel caffeine, but it can help you avoid adding more stimulation.
Do I need to finish every step?
No. The list is a gentle structure, not another performance target. Keep the parts that feel useful.
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