Nighttime Routine Checklist: 7 Simple Habits for Better Sleep

Your brain needs signals to wind down. A consistent bedtime routine helps shift from busy to sleepy mode — especially in today’s always-on world.

Here’s a checklist to try:

1. Dim lights 60 minutes before bed
2. Disconnect from screens 30–60 minutes prior
3. Take a warm shower or bath
4. Drink calming herbal tea
5. Journal or brain-dump your thoughts
6. Read something light — not work-related
7. Go to bed and wake up at the same time daily

Bonus: Keep your room cool, dark, and quiet. Try blackout curtains or white noise if needed.

A soothing routine isn’t just for kids. It tells your nervous system: it’s time to rest.