Wind-down time: how and why to add it to your daily routine
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn the importance of winding down for the night. Plus, 8 wind-down activities and relaxing rituals you can start tonight.
We all want to sleep well at night, especially after a hectic day. But transitioning from the chaos of the day to a calm evening isn't always easy.
Wind-down time gives your body and mind a gentle nudge that it's time to relax for the night. Making time to wind down each evening can support your move toward rest and bring several other benefits, too.
What is wind-down time or a wind-down routine?
A wind-down routine, also known as wind-down time, is a set of activities you do before bedtime that help relax your mind and body for rest. For example, you might decide to stay away from screens for an hour or so after work and spend time reading before meditating when you get into bed and playing a Sleep Story.
By following a wind-down routine, your body and mind is able to start releasing the day's stress. As a result—and when practiced consistently—you create a signal to you body and mind that it’s time for sleep, helping you drift to dreamland more easily.
Why is wind-down time so important?
Easing your body and mind towards a state of relaxation through wind down time makes you feel better for a number of reasons.
Five benefits of wind-down time
Better sleep
When you calm your mind and body before bed, you’re more likely to fall asleep quicker and have a deeper sleep. Winding down can help regulate your nervous system and tell your body that it’s time for rest.
Less stress
A wind-down routine helps you let go of worries, anxiety, or stress from the day, making you feel more relaxed and prepared for sleep.
Improved memory
Relaxation and quality sleep can help improve recall.
Better mood
Relaxing activities help you feel more at ease, which can promote better sleep and wellbeing.
Feel more prepared for the next day
Sleeping better after a wind-down routine means you’re more likely to wake up refreshed and ready to tackle the day ahead.
8 ways to wind down at nighttime
Many activities can help your mind and body relax, getting you ready to ease into sleep. Pick whichever exercises you think would fit in with your routine. It’s all about making gradual, incremental changes to help you unwind properly.
These activities can signal your brain that it's time to slow down and prepare for rest. SO choose the ones that work best for you, or try a combination of a few, then see if you can repeat them for a week or so. Consistency is important and will help strengthen the signal to your body and mind that you’re ready for sleep.
1. Limit screen time and avoid stimulants before bed
Sleep hygiene is hugely important. Coffee and nicotine are both stimulants that can prevent you from sleeping, and the blue light from screens can interfere with your rest, too. So unless you need your phone for guided meditation or Sleep Stories, switch off your devices at least an hour before bed and relax away from screens with a cup of herbal tea.
💙 Rather than scrolling mindlessly before bed, press play on a relaxing meditation like Shut Down Routine.
2. Start winding down with deep breathing exercises
Take slow, deep breaths to help calm your mind and body. Breathe in through your nose for a count of four, hold for a count of four, and then breathe out for a count of four. This simple breathing exercise can help you unwind and release built-up tension your body may be holding from the day.
💙 Certain breathing techniques are designed to help you relax before bed. Explore the 4-7-8 breathing technique with Soften Into Sleep.
3. Relax the body with some gentle stretches
Stretching before bed can help signal to your body that it’s time to wind down. Stretch your arms, legs, and back gently. Stretching can release tension in your muscles and help you feel more comfortable and relaxed.
💙 Check out the Evening Wind Down with Mel Mah to incorporate some mindful movement into your evening routine.
4. Take a warm bath
A warm bath can be highly effective in helping you relax. It can also help the body perform its essential temperature shift before sleep.
5. Try a nighttime meditation
Sit in a comfortable position, close your eyes, and focus on your breath. Let your thoughts come and go without holding onto them. Or if you’re looking for some guidance, a guided practice can also be equally beneficial.
💙 Mindfulness meditation can help clear your mind and prepare you for a restful evening. Check out our Nighttime Gratitude meditation.
6. Read a physical book rather than an e-book (or listen to a Sleep Story)
Reading can transport you to another world and help you let go of any worries from the day. Depending on the device, reading an ebook could make you more alert due to the blue light emitted. If you prefer reading an e-book, wearing blue light-blocking glasses may help you fall asleep afterward.
💙 If you’re not in the mood to read a book, try listening to a relaxing Sleep Story before bed like Why Do We Sleep?
7. Write your thoughts down in a journal
Getting your thoughts out on paper can be a great way to clear your mind and prepare for a good night’s sleep. Try not to censor yourself. Just set a timer and write whatever’s in your head.
💙 Follow our tips on how to journal if you’re new to the practice.
8. Play some relaxing music
Calm,soothing music can have a relaxing effect on the body so if you enjoy listening to music during the day, it’s a good activity to add to your bedtime routine.
💙 Unsure where to start when searching for the perfect music to help you wind down? We got you. Press play on Chopin in the Rain as you wind down, or try relaxing with Infinite Piano for Sleep at bedtime.
Wind-down time FAQs
What to do during wind-down time?
Wind-down time is when you engage in activities that help you relax and prepare for a good night's sleep. You can practice deep breathing, stretching, meditating, turning off screens, reading a book, writing in a journal, or listening to calm music. Find the activities that work best for you to feel relaxed and at ease.
What is the before-bed ritual?
A before-bed ritual is a set of calming activities you do each night before bed. This routine helps signal to your body and mind that it's time to relax and prepare for sleep. It can include reading a book, taking a warm bath, doing gentle stretches, or drinking herbal tea. The idea is to create a routine that helps you wind down and prepare for a restful night.
Why is wind-down time important?
Wind-down time is important because it helps your body and mind transition from the active part of your day to a calm and restful evening. It can help reduce stress, improve sleep quality, and make you feel more relaxed. A regular wind-down routine can also help set a regular sleep schedule, benefiting your overall health.
How can I relax my body at night?
Relaxing your body at night can be achieved through many activities, e.g.,
Practice relaxation techniques: Engage in relaxation techniques such as deep breathing, meditation, or gentle yoga stretches.
Create a calm environment: Make sure your surroundings are peaceful, quiet, and comfortable. Try dimming the lights and keeping the room cool.
Avoid stimulants: Stay away from stimulants like caffeine and nicotine close to bedtime.
Listen to soothing music: Play soothing music or nature sounds to help relax your mind.
Take a warm bath: A warm bath can help relax your muscles and prepare your body for sleep.
Experiment with different activities to find what helps you relax the most. Everyone is different, so it's all about finding what works best for you.
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