A cozy 20-minute wind-down routine for better sleep

Some nights your body is tired but your brain is still running at full speed. You get into bed and suddenly remember every email, every awkward thing you said in 2017, and everything you have to do tomorrow.

A wind-down routine gives your mind a gentle signal that the day is ending. It doesn't need to be long or perfect. Here's a cozy 20-minute version you can shrink or stretch to fit your night.

Minute 0: Dim the lights

About 20 minutes before bed, switch off bright overhead lights and use a lamp instead. Softer light is a simple cue that it's time to slow down.

Minutes 1-3: Put tomorrow on paper

Write a quick list of anything on your mind: tasks, worries, reminders. Once it's on paper, you don't have to hold it in your head overnight. Then close the notebook.

Minutes 3-10: Screens away, something calm instead

Put your phone on charge somewhere you can't reach from bed if you can. Do something low-key instead: a few pages of a book, a warm (caffeine-free) drink, a gentle stretch, or tidying one small thing.

Minutes 10-13: Look after your body

Brush your teeth, wash your face, maybe put on a cozy layer. Doing these steps in the same order every night helps them become a familiar "bedtime" signal.

Minutes 13-18: Slow your breathing

Lie down and try 4-6 breathing: in through your nose for four counts, out slowly for six. A few minutes of slow breathing gives racing thoughts something gentle to focus on.

Minutes 18-20: One line of gratitude

Think of, or write down, one thing that went okay today. It doesn't have to be big. Ending the day on a small good moment can feel calmer than ending it on a worry.

Other things that can help

Wider sleep habits matter too. The NHS has practical tips on how to get to sleep, including keeping regular sleep and wake times and making your bedroom comfortable and dark.

• Keep it flexible. A five-minute version on busy nights still counts.
• Be consistent with your wake-up time, even on weekends, if you can.
• Watch late caffeine and big meals right before bed.
• Don't force it. If you can't sleep after a while, get up, do something calm in dim light, and try again when you feel sleepy.

When to get help

If you've been struggling with sleep for a long time, or it's affecting your daily life, it's worth talking to a doctor. Ongoing sleep problems can have many causes, and there are effective treatments.

Winding down with Otti

In Otti, "No screens 30 minutes before bed" is one of the tiny steps your otter can suggest if sleep is something you want help with, and finishing it gives your otter energy too. In the evening, your otter tells you a short story about its day, and you can float together on the River with a calm breathing guide before you put your phone away. Join the beta.

This article is for general information and isn't medical advice.