Sleep & wake-up
Wind-down timer
Enter your bedtime to see when to start winding down, dim the lights and switch off screens.
A short wind-down routine signals to your body that sleep is coming. Start about 45 minutes before bed, with screens off earlier.
Why a wind-down routine helps
You cannot switch sleep on like a light. Your body needs a buffer to move from a busy day into rest, as stress hormones fall and melatonin rises. A short, repeatable wind-down routine gives it that runway and becomes a cue that bed is coming. This timer works back from your bedtime to suggest when to start relaxing, when to dim the lights and when to put screens away.
| Time before bed | Step |
|---|---|
| About 90 minutes | Put bright screens away or switch to night mode |
| About 60 minutes | Dim the lights to warm, low levels |
| About 45 minutes | Start your wind-down: wash, stretch, read |
Building a routine that sticks
Keep it simple and do the same few things in the same order each night, so your brain learns the pattern. Calm activities work best: a warm shower, light reading on paper, gentle stretching or slow breathing. Keep the room cool and dark, and avoid work, heavy meals and tense conversations in this window. Consistency matters more than length, so even a short routine done nightly beats a long one you skip.
Frequently asked questions
How long should wind-down be?
About 45 minutes to an hour works for most people, with screens off a little earlier. Consistency matters more than length, so a short routine you keep every night beats a long one you often skip.
What should I do during wind-down?
Choose calm, low-light activities: a warm shower, reading on paper, gentle stretching or slow breathing. Keep the lights dim and warm, and leave work, heavy meals and stressful topics for earlier in the evening.
Why dim the lights before bed?
Bright light in the evening holds back melatonin and keeps your brain alert. Dimming to warm, low levels about an hour before bed signals that night has come and helps you drift off more easily.