An Evening That Actually Winds Down

Many evenings run at full speed right up until the moment we lie down, and then we feel surprised that sleep doesn't arrive on command. A wind-down routine doesn't have to be elaborate. It just gives the day a gentle slope instead of a cliff edge.

Start with an end time

Choose a time when the day's work is finished: no more email, no more life admin, no more "just one thing." Pick something you can keep most nights. An hour before bed is a good target, but thirty minutes is much better than none.

Put tomorrow on paper

A lot of late-night thinking is your mind trying not to forget things. Spend two minutes writing down what's left for tomorrow. It doesn't have to be neat. Once it's on paper, you can tell yourself, truthfully, that it's being looked after.

Lower the lights and the volume

Turn off the big overhead light and use a lamp. Keep the television quieter, or swap the last episode for a book, some music or a bath. Choose one or two things that you enjoy. A routine you resent won't last.

Give your phone its own bedtime

If you can, charge your phone somewhere other than beside the bed. If you need it for an alarm, try putting it out of arm's reach so that checking it means getting up. That small effort is often enough.

A sample evening

• 9:30: Finish up, and write tomorrow's list.
• 9:40: Tidy the kitchen and turn off the main lights.
• 10:00: Read, stretch gently, or talk with someone.
• 10:30: Go to bed.

Shift the times to fit your life, of course. Night-shift workers and parents of small children will need something much looser, and that's fine.

If poor sleep goes on for weeks or leaves you struggling during the day, mention it to your doctor. Long-running sleep problems are common, and they can be treated.