For those of us with kids, we focus on a wind-down routine that helps to put an end to the day and signals to them that bedtime is approaching. However, as we become adults, we often abandon this structure before bed, thinking that we are above it and that we can almost “fake” our bodies into sleep. 

Our bodies are creatures of habit. We have built-in sleep clocks (a.k.a. circadian rhythms) that help our body know (in the simplest sense of things sleep-wise) when we are going to fall asleep, wake up, and have an energy dip during the day, typically following lunch. Many other processes are governed by circadian rhythms, such as hormonal regulation (including releasing melatonin naturally in our body and growth hormone), regulating body temperature (with it dropping through most of the night to promote melatonin release and rise just before waking up), understanding when we’re hungry, how we digest food, and our overall metabolism. The circadian rhythm is about a day in length (circa = about, dian = day), and keeping a wind-down routine at around the same time nightly helps our body know when to begin getting sleepy and to enhance our natural melatonin production.

There are benefits for adults to maintaining a wind-down routine, and it all starts with our sleep environment.

A Relaxing Bedroom is the Foundation of Your Wind-Down Routine

A bedroom isn’t just a place to sleep – it’s a haven where you can escape the daily grind and rejuvenate your mind and body. A wind-down routine requires an ideal wind-down space. 

First, you’ll want to select a mattress that suits your comfort preferences. Then build out the rest of the room with thoughtfully chosen furniture, bedding, and decor that evoke a sense of calm. Elements such as soft lighting and soothing colors can also contribute to a soothing atmosphere, easing the transition from the day's stress to winding down for the night.

Consider decluttering and organizing your bedroom, as well. Remove items that don’t belong or make sure they’re stored out of sight. The goal is to create a bedroom that’s not just visually appealing, but a true sanctuary of comfort and tranquility.

What Goes Into a Good Wind-Down Routine? 

1. Start with a general schedule. It doesn’t need to be super rigid, as you might become too worried about your sleep. Try to begin around 30 minutes before bed. If that’s too much time, you can start with 5-10 minutes! Whatever you can do to be consistent. 
2. Dim the lights. We need light in the morning and darkness at night, so dim the lights. For bedrooms, having dimmable lights or bedside lamps that emit warm, gentle light are great ways to tailor the brightness to your mood.
3. Find an activity that’s quiet, calm, and relaxing. Reading, listening to a podcast, knitting, coloring, puzzles – whatever works for you! Find something you enjoy; otherwise, you won’t do it regularly. 
4. Be thoughtful about your technology. Blue light from screens isn’t great, in general, but the bigger issue for many is that it can lead to addictive scrolling, texts/emails, and binge-watching right before bed.
5. Clear your head. Whatever is on your mind before bed will often be there in the middle of the night upon waking up. To help with this, try to address what’s on your mind for the next day. This could involve writing a to-do list, putting out your outfits for a workout or the day in general (or both!), or preparing your breakfast and getting your coffee/tea set up for the morning. 
6. Be flexible. If you notice too much rigidity around your wind-down, consider loosening up the routine and consider switching up the order and timing of the routine.
7. Seek help if needed. While a wind-down routine is wonderful to help optimize your sleep, if you find that you continue to struggle with the amount/timing/quality of your sleep, make sure to talk with your doctor and/or a sleep specialist, as we have many evidence-based treatments that can help!