What should a wind-down routine include?

A wind-down routine should use calming activities, dim warm lighting, and a gradual shift away from stimulating work so your body and mind can settle toward sleep.

1. Choose a relaxing activity: Try light stretching, meditation, reading, or listening to a relaxing podcast; find an option you enjoy and make it part of your routine. 1
2. If your mind is active, take a mental walk: Imagine a familiar route in vivid detail, step by step, to move your attention away from rumination. 2
3. Dim evening lights: Reduce indoor lighting, especially overhead lights; warm amber or red light can be a useful alternative. Bright, short-wavelength screen light can also disrupt the evening signals that support sleep, so dim screens or limit their use. 3 4
4. Avoid stimulating work and conversations: Step out of work mode and avoid work calls or other activities that keep you thinking about work before bed. 5