Templates

Bedtime routine – Everyday template

Calm steps that make it easier to switch off before sleep.

This routine gathers calm steps for the last half hour before sleep, from putting your phone away to dimming the lights. Leave out anything that does not suit you.

The template

Steps

  1. Set a reminder about 30 minutes before your bedtime.
  2. Put your phone on the charger out of reach of the bed.
  3. Dim the lights in the rooms you are still using.
  4. Air the bedroom briefly so it is cool.
  5. Put a glass of water by the bed.
  6. Do something calm, such as reading or listening to quiet music.
  7. Jot down any open thoughts for tomorrow on a note.
  8. Go to bed as soon as you feel tired.

You can adapt this template to your day in the app.

Open in the app