Bedtime Routines · 5 min read
Building a Calm 30-Minute Bedtime Routine
A simple, repeatable wind-down sequence that signals your brain it's time to rest.
A bedtime routine works because it is predictable. Doing the same quiet steps in the same order teaches your brain that sleep is coming.
Minutes 30–20: Power down
Dim the lights, set tomorrow's alarm, and put your phone on charge outside arm's reach if you can.
Minutes 20–10: Unwind
Take a warm shower, stretch gently, or read something light on paper. Avoid work email and intense content.
Minutes 10–0: Settle
Try a few minutes of slow breathing — our Guided Breathing tool can help — then lights out.
This guide is educational and not a substitute for professional medical advice.
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