How to Build a Night Routine That Actually Helps You Sleep

We spend so much time talking about how to start our mornings, but what about how we end our days?

Truthfully, a calm, grounded morning starts the night before. And while a “night routine” might sound like another thing to add to your already-full list, it doesn’t have to be elaborate or time-consuming. It’s not about having a perfectly curated ritual—it’s about giving your body and mind permission to slow down.

Here’s how to build a night routine that actually helps you sleep, without pressure or perfection.

1. Set a Gentle Transition Point

Think of this as the moment your day begins to wind down.

It doesn’t have to be dramatic. Maybe it’s when you close your laptop. Or turn off the TV. Or light a candle. The point is to send your body a signal: we’re shifting out of go-mode now.

Choosing a consistent time to start winding down—say, around 9 PM—can help your body learn when to expect rest.

2. Reduce Stimulation, Not Just Screen Time

Yes, limiting screens before bed can help. But it’s not just about blue light—it’s about overstimulation. Scrolling through the news, replying to texts, or even watching intense shows can all keep your mind too active for rest.

Instead, try:

Reading something light
Journaling out any thoughts still spinning in your head
Listening to soft music or a podcast that calms you, not energizes you

Your brain needs a chance to exhale.

3. Add One or Two Simple Wind-Down Cues

Routines don’t have to be complicated to work. Just a few consistent cues can anchor your body in a feeling of safety and softness.

Some ideas:

Wash your face with warm water (bonus: add a calming scent)
Dim the lights or use a soft lamp
Drink herbal tea or warm water with lemon
Stretch gently for 5–10 minutes

It’s not about “doing it right”—it’s about finding small things that help you feel at ease.

4. Make Your Bedroom Feel Like a Sleep Space

Our brains make associations. If your bed is also where you work, scroll, or snack, it’s harder for your body to link it with sleep.

Try to keep your sleep space as simple and clear as possible:

Remove clutter if you can
Invest in cozy sheets or a good pillow (if it’s in your budget)
Keep lighting low and the temperature cool

You don’t need to create a spa—you just need to create calm.

5. Give Your Mind a Place to Land

Often, it’s not our bodies that keep us awake—it’s our minds still running in loops.

If this happens to you, try:

A “brain dump” journal to empty out thoughts before bed
Gratitude journaling (three things you’re thankful for—simple and grounding)
Guided meditations or sleep stories (there are great free ones out there)
Prayer, reflection, or breathwork—whatever helps you feel settled

Your night routine doesn’t need to be long. It just needs to meet you where you are.

Final Thoughts

You don’t need a 10-step routine or a Pinterest-worthy nightstand to sleep better. You just need a few moments of intention. A pause. A shift. A signal to yourself that you are allowed to rest.

So start small. Be gentle. Let your night routine be a soft ending to whatever the day held.
Because rest isn’t a luxury—it’s part of taking care of who you’re becoming.