A consistent wind-down routine signals to your body that it is time to shift from active to calm. Build yours from a menu of effective, evidence-informed activities.
Tick the activities you want in your wind-down routine and set a time for each.
About this tool
The nervous system responds to consistent signals. A predictable sequence of calming activities each evening gradually trains the body to shift toward its resting state on cue, making falling asleep and unwinding easier over time.
The activities in this builder are drawn from general wellbeing research: light movement, slow breathing, digital downtime, warm water, and reflective writing. None requires special equipment or skill.
Key takeaways
- Personalised to your preferences.
- Builds a consistent calming signal for the nervous system.
- Improves sleep quality over time.
- Printable for easy daily reference.
- Free and completely private.
Frequently asked questions
30 to 60 minutes works well for most people. The key is that it is consistent, not that it is long. Even a 20-minute routine done nightly is far more effective than a perfect routine done occasionally.
About an hour before your target sleep time. This gives your body time to shift gears, and lets any light-dimming or screen reduction affect your melatonin levels before you try to sleep.
No problem. Resume the next night. The benefits of a routine come from regularity over weeks and months, not from perfection.