DAY 20

Person relaxing on bed with book, surrounded by wooden furniture.

Key takeaways

Unwind for 30-60 mins to prepare your body for sleep.

Create a relaxing routine with dim lighting and quiet surroundings.

Engage in calming activities like reading or meditation. Avoid stress before bed.

A proper wind-down routine before bed is essential for preparing your mind and body for sleep. By engaging in calming activities for 30 minutes to an hour, you can ease your body into a restful state and improve the quality of your sleep. The key is to avoid forcing sleep and to focus on creating a relaxing environment that helps signal to your body that it’s time to rest.

Person relaxing on a bed with a book, surrounded by wooden decor.

Key takeaways

Unwind for 30-60 mins to prepare your body for sleep.

Create a relaxing routine with dim lighting and quiet surroundings.

Engage in calming activities like reading or meditation. Avoid stress before bed.

Gradient horizontal line from blue to purple on white background.

Helpful Habit #1: Take At Least 30 Minutes to 1 Hour to Unwind Before Bed

Much like your body needs time to wake up in the morning, it also needs time to wind down at night. The brain doesn’t instantly switch from “full speed” mode to sleep, and trying to force sleep can actually make it more difficult. A wind-down routine is an effective way to transition your body from daytime activity into sleep mode, helping you feel sleepy by your planned bedtime.

Create a Sleep Routine

Creating a consistent sleep routine helps signal to your body that it’s time to unwind. Engaging in calming activities before bed—such as turning off bright lights, reducing noise, and making the room comfortable—lets your mind and body know it’s time to rest. The more consistent you are with this routine, the more your body will naturally begin to associate these activities with sleep, making it easier to relax when it’s time for bed.

Evening routine checklist with tasks for energized mornings.

The Incremental Mama. (n.d.). Healthy Adult Bedtime Routine [Graphic]. The Incremental Mama. Retrieved December 20, 2024, from https://theincrementalmama.com/healthy-adult-bedtime-routine-free-worksheet/.

Environment and Winding Down

Your sleep environment plays a big role in your ability to wind down. Here are some tips to create a soothing environment that prepares you for sleep:

Dim red lighting to signal to your body that it’s time to relax.
Eye masks to block out light.
Reduce noise by using earplugs or playing soothing sounds, like ocean waves, which can be found in the SleepSpace wind-down feature.
Cool the room, but not too cold.
Make the bed comfortable with soft sheets and pillows.
Set aside work-related items and avoid stressful activities before bed.

Activities to Help You Wind Down
Once your environment is set up for relaxation, consider doing the following activities to ease your mind and body into sleep:

Watch a calming TV show or movie.
Listen to soothing music.
Read a book or magazine.
Try meditation or deep breathing exercises.
Take a warm bath.
Pray or practice mindfulness.

Avoid engaging in stimulating or stressful activities, especially in the bedroom. If you’re feeling particularly stressed, you might want to spend more time on your wind-down routine.

Action items

Take a moment to think about how you can adjust your wind-down routine tonight to ensure that your mind is relaxed when you decide to go to bed. Try using the SleepSpace wind-down feature to help set the right mood for sleep. Make sure to prioritize relaxation and avoid rushing into sleep—remember, the key is letting go and allowing your body to naturally transition into rest.