How to Build a Calmer Evening Routine

A calmer evening makes it easier to fall asleep and sets up a better next morning. The NHS calls these habits sleep hygiene: small, repeatable changes to your routine and surroundings that can make a real difference over time.

A simple wind-down timeline

Adjust the times to suit your own bedtime. The order matters more than the clock.

1. Keep a regular bedtime

The NHS explains that going to bed and getting up at similar times each day helps your body know when it is time to sleep. Try to keep the same routine on days off where you can.

Choose a bedtime that allows enough time to sleep before your alarm, and treat it like any other appointment.

2. Put screens away an hour before bed

The NHS suggests not using phones, tablets or computers for an hour before bed, because the blue light from screens can make it harder to fall asleep. Harvard Health also describes blue light in the evening as particularly disruptive to the body clock.

Practical steps:

• Charge your phone outside the bedroom, or across the room.
• Switch to a paper book or quiet music.
• Use your device's night or wind-down mode if you do need it.

3. Do something relaxing

The NHS suggests trying things such as:

• reading something you enjoy
• breathing exercises or meditation
• listening to calming music or a podcast
• a warm bath or shower

A simple breathing exercise from the NHS: breathe in gently through your nose, counting steadily from 1 to 5, then breathe out through your mouth, counting from 1 to 5 again. Repeat for a few minutes. See small everyday practices for managing stress.

4. Park your worries

Worry and stress can make it harder to sleep. The NHS suggests that if you often worry in bed, you make a list of what you need to do the next day before you go to sleep. Writing things down can help clear your mind.

5. Mind food and drink in the evening

According to the NHS:

• Eating large meals close to bedtime may make it harder to fall asleep.
• Tea, coffee and some soft drinks contain caffeine, which can make you feel more awake. A warm milky drink or herbal tea is an alternative.
• Alcohol and nicotine can disrupt sleep, so try to avoid them 1 to 2 hours before bed.

6. Make your bedroom comfortable

The NHS notes that many people sleep better in a room that is quiet, dark and cool. You could try:

• closing curtains fully, or using an eye mask
• earplugs if noise is a problem
• putting your phone on silent and face down
• keeping clocks out of view
• adjusting the temperature, or opening a window if it is safe to do so

Set up tomorrow tonight. Laying out clothes, filling a water bottle and preparing breakfast, such as overnight oats, takes a few minutes and makes the morning calmer too. See a realistic morning routine.

When to get help

Most people have the occasional bad night. If sleep problems go on for weeks, affect your daytime life, or you snore loudly, gasp or stop breathing during sleep, talk to a doctor. Sleep problems can be linked to health conditions that need proper assessment.