Sleep
Wind-down routine
A short evening ritual that signals “day is closing”
Design a realistic wind-down routine — light, screens, stretch, and journaling — so sleep onset gets easier.
Overview
A wind-down routine is a behavioural bridge between daytime stimulation and sleep. It does not need to be spa-length — 15–30 minutes of repeatable cues is enough for many people.
How to start
- Choose 2–4 cues: dim lights, stretch, shower, paper book, light journaling.
- Start the routine at the same clock time most nights.
- Park the phone outside the bedroom if doomscrolling is the failure mode.
- Track “started wind-down” as a Habbeat habit to reinforce the cue.
Practical tips
- Keep the routine boring on purpose — excitement belongs earlier.
- If anxiety spikes at night, a brain-dump list can offload unfinished loops.
- Alcohol may feel relaxing but often fragments sleep later.
Evidence notes
Short context on what research and guidelines generally discuss — not a systematic review or grade chart.
- Sleep hygiene and stimulus-control ideas are common first-line behavioural approaches; chronic insomnia may need structured therapy.
FAQ
What if I only have 10 minutes?
Use a mini version: lights down, device away, 10 slow breaths. Short and consistent beats elaborate and rare.
Related interventions
Disclaimer: This guide is educational and general. It is not medical advice. Speak with a qualified professional before changing diet, training, or supplements if you have a health condition, take medication, or are pregnant.