Bedtime Routine Checklist

A repeatable pre-sleep routine lowers arousal and helps bedtime happen on schedule.

Key Takeaways

  • Start wind-down 60-90 minutes before target sleep.
  • Reduce bright light and high stimulation.
  • Keep the sequence short and repeatable.

Action Steps

  • +Set tomorrow priorities before wind-down.
  • +Dim lights and limit notifications.
  • +Use one calm activity nightly.
  • +Prepare room temperature and noise conditions.

Related Guides

Best Time To Go To SleepScreens And Sleep GuideCaffeine Cutoff For Sleep

Apply This To Your Schedule

Use the calculator to turn these principles into exact bedtime and wake-up options.

Pick Your Bedtime Window