< shift/library / sleep

Evening Wind-Down Routine

sleep · easy · 30-60 min/day

What is Evening Wind-Down Routine?

Structured 30-60 minute pre-sleep routine that transitions the nervous system from sympathetic (alert) to parasympathetic (rest) dominance. Signals to the brain that sleep is approaching, reducing sleep onset latency.

Is there evidence for it?

EVIDENCEstrong

How do you do Evening Wind-Down Routine?

  1. 1.Set a consistent 'screens off' time 60 minutes before your target bedtime
  2. 2.Dim all lights in the house — use warm-toned bulbs or candles in the last hour
  3. 3.Choose 2-3 calming activities: reading fiction, gentle stretching, journaling, herbal tea, partner conversation
  4. 4.Avoid stimulating content: no news, work email, intense TV, or arguments before bed
  5. 5.Follow the same sequence each night — the ritual itself becomes a sleep cue over time

How long does it take?

30-60 min/day.

Is it hard to start?

easy.

> how Shift handles sleep

PRACTICE ITEvening wind-down — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: AASM sleep hygiene guidelines; CBT-I protocols; Matthew Walker (Why We Sleep)
sleep · routine · relaxation · wind-down · nervous-system · ritual
> find what fits you

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> everything in sleep

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.