Pre-sleep routine
Start winding down 30 to 60 minutes before bed.
Set a reminder
Set a bedtime alarm about 60 minutes before you want to be in bed.
Dim the lights
Big lights off. Lamps on. Let the house get darker as bed gets closer.
The ideal path
Switch off
Devices off and out of the bedroom.
Relax
Help your brain switch off. Try a hot shower or bath, yoga or meditation, reading or a podcast.
If you must use a screen
Cut distractions
Airplane mode or Do Not Disturb.
Cut the light
Night mode or blue light glasses. Turn the brightness right down.
Keep it calm
Read or listen to a podcast. Skip video games.
Why screens matter
Evening light, especially blue light from screens, makes you more alert, lowers melatonin (your sleep hormone) and shifts your body clock later. Screens also steal time. It's easy to lose track and go to bed late.
How to switch off a busy mind
1. Wind down
Reading, a bath or shower, or light stretching settles a racing mind.
2. Competing task
A book or podcast gives your brain something easy to hold, so urgent thoughts fade.
3. Journal earlier
Process today and plan tomorrow well before bed. Get it out of your head and onto paper.
4. Practise relaxation
Learn a technique with a class or an app. Then use it on your own.
5. Bed is for sleep
No emails or scrolling in bed. Reading and podcasts are fine.
6. Breathing control
Try 4-7-8. Breathe in for 4, hold for 7, out for 8. Repeat.