Evening Routine for Better Sleep

Good sleep starts before you reach bed. A consistent evening pattern tells your body that the day is ending and recovery is beginning.

40 minutes before bed: dim lights

Lower brightness in one step. Light shift helps your body transition naturally.

30 minutes before bed: prepare tomorrow

Lay out clothes and list first task. This clears mental loops that keep you awake.

20 minutes before bed: no scrolling

Replace phone use with reading, stretching, or journaling.

10 minutes before bed: breathing reset

Use a simple 4-6 breathing cycle for a few rounds to release physical tension.

Conclusion: sleep quality improves when evenings become predictable and decision-light.