A good bedtime routine for adults is a short sequence you repeat in the same order every evening, starting about an hour before bed: put screens away, write down tomorrow's tasks, do something warm or calm, then settle into bed with a few minutes of slow breathing or a meditation. The NHS suggests relaxing at least 1 hour before bed and says a calm bedtime routine can help you prepare for sleep. The point isn't the perfect ritual. It's doing the same few things, in the same order, so your evening has a clear ending.
Below you'll find the 60-minute plan, a checklist you can copy, ideas for what to put in it, and what to leave out.
The 60-minute bedtime routine
Count back from the time you want to be in bed. If that's 11 pm, you start at 10.
| When | What to do | Why |
|---|---|---|
| 60 minutes before | Phone, tablet and laptop away, ideally charging outside the bedroom | NHS Every Mind Matters suggests no screens for an hour before bed; the blue light can make it harder to fall asleep |
| 50 minutes before | Close the day: write tomorrow's to-do list and anything on your mind | The NHS suggests making a list of the next day's tasks if you often worry in bed |
| 40 minutes before | Something warm: a shower or bath, a caffeine-free warm drink | The NHS names a bath as a way to relax before bed; warm milk or herbal tea instead of caffeine |
| 30 minutes before | Something calm and a little slow: a book, quiet music, gentle stretching, an evening meditation | All on the NHS list of ways to relax before bed |
| 10 minutes before | In bed, lights out, a short sleep meditation or a sleep story | Gives your attention something slow to hold |
Keep the order, not the clock. If you're home late, shrink each step, but do them in the same sequence.
Bedtime routine checklist (copy this)
If you like having it written down, copy this and fill in your own times. Stick it next to the light switch or keep it as a note.
My bedtime routine
Wake-up time (every day): ______
In bed by: ______
[ ] 60 min before: screens away, phone charging outside the bedroom
[ ] 50 min before: tomorrow's list written, worries on paper
[ ] 40 min before: shower or bath, warm caffeine-free drink
[ ] 30 min before: book, music, stretching or an evening meditation
[ ] 10 min before: lights out, sleep meditation or sleep story
[ ] Last coffee or tea before: ______ (at least 6 hours before bed)
[ ] Bedroom: dark, quiet, cool
Tick the boxes for a week or two. The NHS advice on insomnia is that it usually gets better by changing your sleeping habits, and habits take repeats.
Relaxing bedtime routine ideas for adults
Pick two or three. More isn't better.
- A warm shower or bath. The NHS names it; IQWiG lists warm baths and showers among home remedies that people find comforting, while noting that it's not clear whether they actually improve sleep.
- Reading something you enjoy, on paper.
- Quiet music or a podcast (NHS Every Mind Matters).
- Breathing exercises. A longer out-breath than in-breath is the simplest. Our breathing techniques guide explains eight methods.
- Gentle stretching or yoga, slow and on the floor, not a workout. The NHS advises against exercise in the 4 hours before bed.
- Tensing and releasing muscles. See how to relax before bed for a short routine.
- A calm picture in bed. Our guided visualization for sleep has a full script to read aloud or record.
- A short sleep meditation. The sleep meditation guide has a 10-minute version for bed.
Close the day: 3 questions for an evening reflection
Writing tomorrow's list clears the practical things. These three questions, which we wrote, clear the rest. Take two minutes, on paper, before the shower.
What went OK today, even if it was small?
What is still open, and when will I deal with it?
What can I let go of until tomorrow?
If a worry keeps coming back later in bed, you can tell yourself it already has a place on the page. For evenings when thoughts are loud, our guide to racing thoughts at night has a full worry-time plan.
What a healthy bedtime routine leaves out
What you stop doing in the evening matters as much as what you add. The NHS and IQWiG list these:
- Caffeine late in the day. The NHS says no tea or coffee at least 6 hours before bed; IQWiG says four to six hours.
- Alcohol as a sleep aid. IQWiG notes that although some people fall asleep faster after alcohol, it makes their sleep less restful.
- A big meal late at night (NHS).
- Exercise close to bed. The NHS says not in the 4 hours before bed.
- Screens in the last hour (NHS Every Mind Matters).
- Using your bed for everything. If you often lie awake, IQWiG's rule is to use your bed only for sleep and sex, not for reading, watching TV or eating.
These are the core of what's called sleep hygiene. Our sleep hygiene checklist explains what the term covers and where the experts' numbers differ.
The best bedtime routine is the one you'll repeat
A few principles that make a routine stick:
- Same wake-up time every day. The NHS advises getting up at the same time every day, including after a bad night. Your bedtime follows from that.
- Go to bed when you're sleepy, not just when the routine is done. If you're wide awake at the end, stay in your chair a bit longer.
- Keep it short enough for your worst evening. If it only works on quiet Sundays, it's too long.
- Make it pleasant, not a test. IQWiG points out that worrying about not being able to fall asleep can actually prevent you from sleeping. A routine is a way to end the day, not a performance.
For the daytime side of sleep (light, activity, caffeine timing), see how to sleep better.
A bedtime routine with the app
AI Meditation: Sleep & Calm can cover the last two steps of the routine and remind you to start.
- Set a daily meditation reminder for the time your routine begins. You choose the time, and the reminder is silent unless you turn on a sound.
- At 30 minutes before bed: an evening session on the sofa, such as After-Work Reset: Downshifting After a Full Day to close the day, or Winter Evening by the Fireplace: Warmth and Calm, a cozy visualization.
- At lights out: Falling Asleep Gently: Settling In, Letting Go, with a longer exhale, a body scan and optional muscle relaxation. Or a sleep story if you only want to listen: Journey on the Night Train, Beach Chair Under the Starry Sky or Night Stroll with Detective Leon Clark, a calm detective story.
You can make a session shorter or longer within its range, and the voices are AI voices. See how the app works, try it for free, no account needed.
When a routine isn't enough
A bedtime routine helps on ordinary nights. It isn't a treatment for insomnia. The NHS suggests seeing a GP if:
- "changing your sleeping habits has not helped your insomnia"
- "you've had trouble sleeping for months"
- "your insomnia is affecting your daily life in a way that makes it hard for you to cope"
Your health
This app is a wellness app and does not replace medical advice. If sleep problems last for weeks or affect your day, talk to a doctor. The NHS insomnia page explains when to see a GP and what treatment can look like.
Sources
All pages accessed on September 25, 2026.
- NHS: Insomnia (page last reviewed March 19, 2024). Relaxing at least 1 hour before bed, sleep need, self-help do's and don'ts, when to see a GP.
- NHS Every Mind Matters: How to fall asleep faster and sleep better. Regular routine, relaxing before bed, screens, writing a list, food and drink.
- InformedHealth.org (IQWiG): What can you do if you have trouble sleeping? (updated July 31, 2024). Sleep hygiene, stimulus control, home remedies, worrying about sleep.
- InformedHealth.org (IQWiG): Sleep disorders and problems (insomnia) (updated July 31, 2024). Alcohol and restful sleep.
