Build your wind-down plan
Answer four quick questions. You'll get a 7-night plan with your own lights-out time, caffeine cut-off and the one habit that matters most for how you sleep.
Why a wind-down works
Sleep doesn't switch on like a light. Your body clock starts preparing for sleep a couple of hours before bedtime, and bright light, screens, caffeine and a busy mind all push against it. A short, repeated routine gives your brain a reliable signal that the day is over.
The most important part is the boring part: the same wake time every day, weekends included. It anchors your body clock more than any bedtime trick.
How this planner works
- Lights-out time: counted back from your wake time and the sleep you want, plus about 15 minutes to fall asleep.
- Caffeine cut-off: 8.8 hours before bed, the gap a 2023 review of 24 studies suggested for a regular coffee.
- Moving an off-schedule bedtime: 15 minutes earlier each night, because large jumps rarely stick.
- Your key habit depends on what gets in the way most, such as writing tomorrow's to-do list on paper when your mind won't switch off.
Common questions
- How long should a wind-down routine be?
- 30 to 60 minutes is enough for most people. Dim the lights and put screens away at the start, then keep it calm and repetitive.
- What if I'm not asleep after 20 minutes?
- Get up and do something dull in low light, then go back to bed when you feel sleepy. Lying there trying harder usually makes it worse.
- Can I catch up at the weekend?
- Only partly. Big weekend lie-ins push your body clock later and make Monday harder. A steady wake time works better.
If you snore loudly, stop breathing or gasp in your sleep, or feel very sleepy during the day, please talk to a healthcare professional. A routine can't fix that.
A project of Health Is Power Foundation — a registered public-benefit nonprofit.