An Evening Routine and Getting Ready for Sleep

A routine can ease the transition, but it can’t guarantee sleep

A calm, repeated sequence before bed may help: finish your bedtime routine, get things ready for the morning, dim the lights, and choose an activity that helps you unwind. You don’t have to follow the exact same checklist every night. Work schedules, family responsibilities, and health issues may change your plans.

The CDC lists a regular bedtime and wake-up time, a peaceful environment, and turning off electronic devices at least 30 minutes before bed among habits that support sleep. This is general advice, not a guarantee that screens are the only cause of sleep problems or that exactly 30 minutes will suit everyone. CDC: About Sleep.

If you notice that messages, games, or work alerts leave you feeling unsettled in the evening, try putting them away earlier or charging your phone away from your bed. If screens don’t bother you, try a different adjustment, such as setting your alarm or dimming the lights.

If you have ongoing sleep difficulties, changing your routine may not be enough. Consider talking to a doctor, especially if the problems affect your everyday functioning. An evening habit may support your routine, but it can’t replace an assessment of the cause.