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### A Few Tips When Designing a Wind Down Routine:
- The routine can be anywhere between about **30-60 minutes**.
- **Avoid activities that may be stimulating** (e.g., online shopping, social media scrolling).
- **Aim for consistency** by doing it at around the same time each night to promote a regular sleep schedule.



### Break Down Your Routine Into 3 Parts and Choose Your Own Activities!

#### 1. Boring House Admin
Examples include:
- Shutting down work (e.g., turning off computers, sending a last email, putting your phone on silent)
- Taking a pet out
- Prepping your lunch for the next day
- Tidying up your bedroom
- Doing the dishes
- Folding laundry


#### 2. Personal Hygiene Routine
Examples include:
- Washing your face
- Brushing your teeth
- Taking a bath or shower
- Applying a face mask


#### 3. Enjoyable/Relaxing Activities
Examples include:
- Reading a book
- Listening to music
- Doing deep breathing exercises
- Practicing mindfulness or meditation
- Engaging in guided imagery
- Stretching
- Practicing yoga nidra
- Watching an old rerun of your favorite show
- Connecting with a friend or family member


*There is no one-size-fits-all approach to a wind-down routine. Everyone relaxes in different ways, so you may need to experiment to find what works best for you.*


This tool helps you design your daily wind-down routine for better sleep.

large_DALL·E 2024-10-31 14.12.12 - A clean, calming thumbnail for a video about a 'Wind Down Routine for Better Sleep.' Show a serene bedroom setting with dim lighting, perhaps a woman .webp

medium_DALL·E 2024-10-31 14.12.12 - A clean, calming thumbnail for a video about a 'Wind Down Routine for Better Sleep.' Show a serene bedroom setting with dim lighting, perhaps a woman .webp

small_DALL·E 2024-10-31 14.12.12 - A clean, calming thumbnail for a video about a 'Wind Down Routine for Better Sleep.' Show a serene bedroom setting with dim lighting, perhaps a woman .webp

thumbnail_DALL·E 2024-10-31 14.12.12 - A clean, calming thumbnail for a video about a 'Wind Down Routine for Better Sleep.' Show a serene bedroom setting with dim lighting, perhaps a woman .webp

DALL·E 2024-10-31 14.12.12 - A clean, calming thumbnail for a video about a 'Wind Down Routine for Better Sleep.' Show a serene bedroom setting with dim lighting, perhaps a woman .webp

Design Your Sleep Wind Down Routine

Design Your Sleep Wind Down Routine