How to Build a Wind-Down Routine

A useful wind-down routine is boring in the best way: predictable, low-stimulation and easy to repeat.

A simple 30–60 minute sequence

1. Dim lights and finish stimulating work.
2. Prepare tomorrow’s essentials so they stop occupying attention.
3. Choose a quiet activity such as reading.
4. Keep the bedroom dark, quiet and comfortable.
5. Maintain a reasonably consistent wake time.