Guide
A calm wind-down routine for better sleep
Better sleep usually comes from a few simple basics done consistently, not from one clever trick. Here is a calm wind-down you can build up over time.
Start with the basics
Two things set up a good night before the evening even begins. Keep caffeine to earlier in the day, ideally nothing after about 2pm, and finish your last big meal a few hours before bed so you are not digesting as you try to settle.
Wind down the hour before bed
Give yourself a real buffer between the day and sleep.
- Sixty minutes before: put the phone away and turn off notifications.
- Forty-five minutes before: lower the lights and take a warm shower or bath.
- Thirty minutes before: cool the room, and read or journal instead of scrolling.
A two-minute breathing reset
Once you are in bed, try two minutes of box breathing to settle: breathe in for a count of four, hold for four, out for four, hold for four. Slow, quiet breaths through the nose.
Keep a steady wake time
The single most useful habit is a consistent wake time, even after a late night. Get some daylight in your eyes early, and your body clock does a lot of the work for you.
Ready-made
Get the Sleep pack
Our Sleep pack gives you the full step-by-step wind-down, a printable 12-week tracker, and a simple, sensible supplement guide.
See Sleep, $19Please note. General wellness information, not medical advice. Talk to a professional before making big changes to how you train, eat, or sleep.