A gentler evening rhythm

Sleep is shaped by wake time, light, health conditions, medication, stress, caffeine and other substances, the bedroom environment and daytime habits. An evening routine cannot solve every sleep problem, but it can create useful structure.

Seven gentle steps

1. Keep your wake time reasonably consistent.
2. Get daylight and movement during the day when possible.
3. Create a short, repeatable cue that the day is winding down.
4. Avoid leaving the most demanding work or conflict for the final part of the evening.
5. Make the sleep environment as quiet, dark and comfortable as practical.
6. Try not to check the clock repeatedly.
7. If insomnia is persistent or severe, discuss it with a clinician.

Try a ten-minute transition

Dim the lights, put the phone away, prepare clothes or notes for tomorrow, write down anything you do not want to forget, and spend a few minutes sitting comfortably.

The aim is not to order yourself to sleep, but to make the transition into rest more predictable.