A wind-down routine is a way to move from daytime demands towards rest. It does not need to be elaborate or expensive. Choose a few quiet activities you find comfortable, and repeat them in a similar order when your schedule allows.
You might prepare for tomorrow, dim bright lights, read or listen to something calming. Keep the bedroom quiet, dark and comfortably cool. Caffeine late in the day, nicotine and alcohol can interfere with sleep; alcohol is not a reliable sleep aid even if it initially makes you feel drowsy.
Keep a reasonably consistent waking time as well as allowing enough time for sleep. A routine works best alongside a realistic sleep opportunity. Shift work, caring responsibilities, pain and other health conditions may need a more individual approach.
Tonight, choose one adjustment you can maintain for several days. Notice your sleep and daytime alertness without judging each night as a success or failure. If sleep problems persist or affect daily life, seek help rather than continually adding new sleep products.
Arrange a review for persistent insomnia, loud habitual snoring, witnessed breathing pauses or marked daytime sleepiness. Avoid driving when sleepy.
This article is general health information and does not replace an individual medical assessment, diagnosis or treatment plan.