How to Create a Relaxing Nighttime Routine for Better Sleep

A calming bedtime routine can help you step away from the day’s stress and create a more peaceful transition into sleep.

August 26, 2026: After a busy day, it can be tempting to crawl into bed with your phone and scroll until you are finally too tired to keep your eyes open. But if your evenings often feel rushed or your mind is still racing when your head hits the pillow, creating a simple nighttime routine may help you slow things down.

A relaxing nighttime routine does not have to involve expensive products, complicated rituals or an hour-long list of tasks. The idea is simply to create a few calming habits that signal to your mind and body that the day is coming to an end. Keeping a fairly consistent sleep and wake schedule and using the hour before bed for quieter activities are among the sleep habits recommended by the National Heart, Lung, and Blood Institute (NHLBI).

Start by Choosing a Realistic Bedtime

The best nighttime routine is one you can actually maintain.

Instead of suddenly deciding that you will go to bed two hours earlier every night, choose a bedtime that fits your schedule and work backward from there. Adults generally need around seven to nine hours of sleep each night, according to NHLBI guidance.

Try to keep your bedtime and wake-up time relatively consistent, including on weekends. A regular schedule can help support your body’s sleep-wake rhythm.

Give Yourself Time to Wind Down

Going directly from answering work messages to trying to fall asleep can make it difficult to mentally switch off.

Instead, give yourself some quiet time before bed. You could take a warm shower, change into comfortable pajamas, tidy your room, read a few pages of a book or simply sit somewhere quiet.

The NHLBI recommends using the hour before bed for quiet time and avoiding bright artificial light and stimulating activities.

Put Your Phone Away

For many people, the hardest part of a nighttime routine is stepping away from the phone.

One video can quickly turn into an hour of scrolling, while work emails and social media can keep your mind engaged long after you intended to go to sleep.

Try creating a phone-free period before bed. You can charge your phone away from your bed or switch on a do-not-disturb setting so you are not tempted to check every notification.

Research discussed by NHLBI has linked smartphone use before bed with shorter sleep duration and poorer sleep quality, and experts recommend reducing exposure to electronic devices before sleep.

Take a Warm Shower or Bath

A warm shower or bath can become a simple signal that your day is winding down.

Rather than rushing through it, use those few minutes to slow down. Dim the bathroom lights if possible, put on some relaxing music and give yourself a chance to disconnect from everything else.

NHLBI includes a hot bath among the relaxation techniques that may help people prepare for sleep.

Make Your Bedroom Feel Calm

Your bedroom should feel like a place where you can relax rather than another extension of your workspace.

Keep unnecessary clutter under control and consider using soft lighting in the evening. A comfortable mattress and pillow can also make a difference.

NHLBI recommends keeping the bedroom quiet, cool and dark to create a sleep-friendly environment.

You can also add small touches that make the room feel more inviting, such as clean bedding, a soft blanket or a scent you associate with relaxation.

Try Reading Before Bed

If you want to replace nighttime scrolling with something equally easy, pick up a book.

Reading can give your mind something gentle to focus on without pulling you into an endless stream of notifications and updates.

Choose something enjoyable rather than work-related. You do not need to finish a chapter or read for a specific amount of time. Even a few pages can become part of your evening ritual.

Write Down Tomorrow’s To-Do List

Sometimes it is not the day that keeps you awake—it is everything you are worried about remembering tomorrow.

If your mind tends to run through unfinished tasks when you get into bed, spend a few minutes writing them down earlier in your nighttime routine.

You can make a simple list of things you need to do the next day, appointments you need to remember or anything you do not want to forget.

The goal is not to organize your entire life at 10 p.m. It is simply to get those thoughts out of your head and onto paper.

Practice Gentle Breathing or Meditation

You do not need to be an experienced meditator to try a few minutes of quiet breathing.

Sit comfortably, relax your shoulders and focus on slow, steady breaths. If your mind wanders, simply bring your attention back to your breathing.

Relaxation and meditation techniques are among the approaches NHLBI recommends as part of winding down before sleep.

If meditation does not appeal to you, listening to quiet music or doing gentle stretching can provide a similar transition from a busy evening to a calmer one.

Be Careful With Late-Night Caffeine

Your nighttime routine actually starts earlier in the day.

Caffeine can stay in the body for hours, so a late-afternoon or evening coffee may interfere with your ability to fall asleep. NHLBI notes that caffeine’s effects can last for up to eight hours in some people.

If you regularly struggle to fall asleep, consider paying attention to when you have coffee, tea, energy drinks or other caffeinated products.

Avoid Going to Bed Too Full

A heavy meal right before bed can leave you feeling uncomfortable when you are trying to settle down.

NHLBI recommends avoiding large or heavy meals within a few hours of bedtime.

If you are genuinely hungry later in the evening, a light snack may be more comfortable than going to bed feeling hungry.

Create a Simple Skincare Ritual

Your skincare routine can also become part of your nighttime wind-down.

Wash your face, moisturize and take a few extra minutes to care for your skin instead of rushing through the process.

The products themselves do not have to be expensive. What matters is creating a familiar sequence that tells you the active part of your day is finished.

Try Gentle Stretching

If you spend most of the day sitting at a desk, a few gentle stretches can feel especially good in the evening.

Keep the movements slow and comfortable rather than turning your nighttime routine into a workout. The goal is to relax, not increase your energy immediately before bed.

NHLBI recommends regular physical activity during the day while noting that intense exercise close to bedtime may make it harder for some people to fall asleep.

Keep Your Routine Enjoyable

Your nighttime routine should not feel like homework.

If you hate journaling, you do not need to journal. If meditation makes you restless, try reading or listening to music instead. If you love skincare, give yourself more time for it.

The best routine is one that feels comforting enough that you actually want to repeat it.

Don’t Try to Change Everything at Once

If your current nighttime routine consists of working until midnight and scrolling in bed, you do not have to completely change your evenings overnight.

Start with one habit.

Maybe you put your phone away 30 minutes before bed. Once that becomes comfortable, add reading. Then perhaps introduce a consistent bedtime.

Small changes are usually easier to maintain than trying to create a perfect routine on the first night.

What to Do If You Can’t Fall Asleep

A relaxing routine can support healthy sleep habits, but it cannot guarantee that you will fall asleep immediately.

If you are lying awake and becoming increasingly frustrated, continuing to stare at the clock may make the situation feel worse. NHLBI guidance suggests getting out of bed and doing something relaxing if you cannot sleep, then returning to bed when you feel sleepy.

If sleep problems happen frequently or begin affecting your daytime life, it is worth speaking with a healthcare professional rather than relying only on bedtime routines.

A Simple Nighttime Routine You Can Try Tonight

If you want something straightforward, try this:

9:00 p.m.: Finish demanding work and start lowering the lights.

9:15 p.m.: Put your phone on do-not-disturb and prepare anything you need for tomorrow.

9:30 p.m.: Take a warm shower and complete your skincare routine.

9:50 p.m.: Make a caffeine-free drink if you enjoy one and spend some quiet time reading.

10:15 p.m.: Try a few minutes of gentle breathing or stretching.

10:30 p.m.: Get into bed and keep the room cool, dark and quiet.

You can adjust the timing to fit your own schedule. The point is to create a predictable transition rather than follow someone else’s exact routine.

Final Thoughts

A relaxing nighttime routine does not need to look perfect on Instagram. It simply needs to help you move from the demands of the day toward rest.

Put your phone away, dim the lights, take a shower, read a few pages, stretch or spend a few quiet minutes doing absolutely nothing. Over time, these small habits can become familiar signals that it is time to slow down.

HOLR has the latest lifestyle and wellness tips, and creating a calmer evening may be one of the simplest ways to make your nights feel more intentional. Start with one habit tonight and build from there.

FAQs

What is a good nighttime routine for adults?

A good nighttime routine can include quiet activities such as reading, taking a warm shower, gentle stretching, meditation, skincare and preparing for the next day. Keeping a consistent bedtime can also support healthy sleep habits.

How long should a nighttime routine be?

There is no required length. Giving yourself around 30 to 60 minutes of quieter activities before bed can be a practical starting point, but your routine should fit your schedule and lifestyle.

Should I use my phone before bed?

Reducing phone and other screen use before bed may be helpful because bright artificial light and stimulating content can interfere with winding down. NHLBI recommends using the period before bed for quiet activities instead.

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