More and more, health science is telling how how essential sleep is to every aspect of our health, fitness, and longevity. But even though we all know this, and continue to hear mote, it’s all too easy to find ourselves mindlessly scrolling through our phones long after we said we should stop, knowing full well that we have to get up in just a few hours. It happens to all of us way more than we want to admit. The problem isn’t just wanting better sleep it’s about creating the right conditions (both physically and mentally) to wind down properly. And it all starts with a choosing habits that will eventually become second nature for your evening routine.

Creating the right wind-down routine isn’t about finding one magic solution to sleep; it’s about making sure your body and mind are primed for rest. If you’re tired of waking up groggy and hitting snooze over and over, these tips will help you create a routine that actually works.

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Set a Stimulation Cut-Off Time

We often treat our evenings like an extension of the day – checking emails, doomscrolling through social media, or binge-watching the latest show. The problem? These activities keep our brains engaged and stimulate the release of cortisol, the stress hormone that’s supposed to help us stay alert. According to research, increased cortisol levels at night can delay sleep onset and reduce sleep quality.

The solution – set a cut-off time. About an hour before bed, start winding down by putting your phone down and turning off anything that requires full attention. This signals to your brain that the day’s over, and it’s time to relax. Studies show that reducing screen time and mentally stimulating activities can help lower cortisol and activate the body’s natural relaxation response, improving both the ease of falling asleep and sleep quality..

Dim the Lights

Lighting plays a significant role in regulating your body’s circadian rhythm. Bright lights, especially blue light emitted from screens, suppress melatonin production, the hormone responsible for making us feel sleepy. Research shows that exposure to bright light in the evening can shift the circadian clock, delaying sleep onset and reducing the depth of sleep.

To counteract this, dim the lights. Avoid harsh overhead lights, and opt for softer, warmer lighting – think lamps, candles, or fairy lights. This type of lighting mimics natural sunset light and signals to your brain that it’s time to wind down. By lowering light exposure, you encourage the production of melatonin, making it easier to relax and fall asleep.

Find Your Wind-Down Activity

What works for one person may not work for another when it comes to relaxation. For some, reading or journaling can help quiet the mind, while others might prefer stretching or meditation. The key is to avoid anything mentally stimulating – activities like watching intense TV shows or solving complex problems can increase brain activity and make it harder to switch off.

Research suggests that mindfulness practices like yoga or journaling can help reduce stress levels and promote relaxation. A 2018 study found that mindfulness meditation before bed resulted in improved sleep quality and reduced sleep disturbances. Choose an activity that calms your mind and helps you disconnect from the day's stress.

Mind Your Evening Intake

What you eat and drink can significantly impact your sleep. Caffeine, for example, is a stimulant that can stay in your system for hours, making it harder to fall asleep. Heavy or spicy meals can cause discomfort or indigestion, disrupting your sleep cycle.

Studies show that consuming caffeine too close to bedtime can delay sleep onset and reduce overall sleep time. On the other hand, certain foods and drinks – like herbal teas, warm milk, or even magnesium-rich foods – have been shown to promote relaxation. For example, magnesium has been linked to improved sleep quality by supporting the function of neurotransmitters that regulate sleep. For nights that it is particularly hard to find sleep, I find nothing works better than an edible supplement like Delta 9 gummies (but don't take cannabinoids every night, as they can disrupt REM cycles when used too often.) Experiment with finding the right nighttime snack or drink that suits you.

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Create a Tech-Free Zone

Most of us are glued to our phones right up until, and after, we turn off the lights.  I massively struggle with this one and this has been an incredibly hard habit for me to even begin to break. But the blue light from screens can suppress melatonin production, and engaging with stimulating content on social media or watching TV can increase alertness and delay sleep.

The best way to combat this? Keep your phone out of reach. Charge it across the room or, better yet, outside the bedroom. Research has shown that creating a tech-free zone in the bedroom can help improve sleep quality by reducing distractions and eliminating the temptation to check notifications. Without your phone right there, you'll find it easier to avoid unnecessary stimulation and prioritize rest. I personally feel like I am being separated from a part of my body and have a long way to go to achieve this!

This is your routine, and it doesn’t have to be perfect. Just commit to trying to make small changes over time, and you will look back and notice a big difference in how easily you fall asleep – and how refreshed you feel the next morning.