Wind-Down Routine
A structured 30-minute transition from your day to sleep, following NICE guidelines for sleep preparation.
Your brain can't switch from "alert mode" to "sleep mode" instantly. NICE guidelines recommend a consistent wind-down period before bed. This routine gives your nervous system time to transition, signalling to your body that sleep is coming.
Your wind-down routine
Wind-Down Steps
5 steps
Consistency is everything. Your body learns the routine over time, and each step becomes a stronger sleep cue. Give it at least two weeks before judging whether it works.
Things to avoid during wind-down
- Social media, news, or emails (they activate your brain)
- Planning tomorrow or problem-solving (that's what the brain dump is for)
- Intense exercise (gentle stretching is fine)
- Bright overhead lights (switch to lamps or warm lighting)
These exercises are for general wellbeing and self-care. They are not a substitute for professional mental health treatment. If you are in crisis or need clinical support, please reach out to a qualified professional.