A Wind-Down Routine for Better Sleep

Many of us go from a busy day straight to bed and then wonder why we toss and turn. Your brain needs time to slow down. A short wind-down routine is like dimming the lights for your whole body.

How much sleep do you need?

The CDC gives these amounts for adults:

• Ages 18 to 60: 7 or more hours a day
• Ages 61 to 64: 7 to 9 hours
• Ages 65 and older: 7 to 8 hours

Your wind-down hour

The National Heart, Lung, and Blood Institute (NHLBI) suggests spending the last hour before bed on quiet activities. Here is one way to do that.

• 60 minutes before bed: Finish chores and put the phone on the charger. Dim the lights if you can. Skip intense exercise now. NHLBI says to avoid hard exercise right before bed.
• 30 minutes before bed: Turn off the TV, tablet and computer. The CDC says to power down electronics at least 30 minutes before bed. NHLBI says bright light from screens can tell your brain it is time to wake up.
• 20 minutes before bed: Take a warm bath or try a relaxation technique, like slow breathing. NHLBI suggests both.
• 10 minutes before bed: Read a calm book or do some gentle stretches. Set out tomorrow's clothes so your mind can let go of the to-do list.

Set up your bedroom

NHLBI says to keep your bedroom quiet, cool and dark. A dim night light is okay if you need one. The CDC agrees that a quiet, relaxing, cool room helps.

Watch what you eat and drink

• Caffeine: NHLBI says the effects of caffeine can last up to 8 hours. That includes coffee, tea, soda and chocolate. The CDC suggests skipping caffeine in the afternoon and evening.
• Alcohol: Skip it before bed.
• Big meals: Avoid heavy meals within a few hours of bedtime. A light snack is fine.

Keep a steady schedule

Go to bed and get up at the same time every day. NHLBI says to keep your weekend schedule within about an hour of your weeknight schedule. This one habit helps more than many people expect.

Daytime habits count too

• Spend time outdoors each day when you can.
• Stay active. The CDC says regular activity and a healthy diet help sleep.
• Keep naps short. NHLBI says adults should nap no more than 20 minutes. If you have trouble falling asleep at night, skip naps or take them earlier in the afternoon.

When to talk to a doctor

Call your health care provider if you often have trouble sleeping. The CDC lists these warning signs: trouble falling asleep, waking up many times at night and feeling tired even after enough sleep. For ongoing insomnia, the National Center for Complementary and Integrative Health says a talk therapy called cognitive behavioral therapy is the recommended first treatment.

If your mind will not switch off

NCCIH says relaxation techniques aim to slow your breathing and heart rate. Slow belly breathing is one example. The CDC says your provider may ask you to keep a sleep diary if sleep problems last. A sleep diary is a simple log of when you go to bed, wake up and feel tired.