Build the Perfect Bedtime Routine: Step-by-Step Guide
Create an evidence-based bedtime routine that signals your body it\'s time to sleep. Includes timing, activities, and personalization tips.
Key Points
- Start wind-down routine 60-90 minutes before bedDim lights and avoid screens to support melatonin productionChoose relaxing activities (reading, stretching, meditation)Keep the routine consistent even on weekendsPersonalize based on what genuinely relaxes you
The Science of Wind-Down Routines
A consistent bedtime routine acts as a cue to your brain that sleep is approaching. This conditioning helps trigger the physiological changes needed for sleep: body temperature drop, melatonin release, and reduced cortisol.
The 60-Minute Wind-Down
60 min before bed: Stop work, avoid stressful activities, dim lights
45 min: Light snack if needed, prepare tomorrow's essentials
30 min: Relaxing activity (reading, gentle yoga, bath)
15 min: Bathroom routine, final prep
5 min: Gratitude journaling or breathing exercises
0 min: In bed only when sleepy
Get Personalized Sleep Guidance
Qumfy applies evidence-based sleep science to create a custom improvement plan for your unique situation.