A Mindful Evening Routine for Better Sleep

You are exhausted, but the moment your head hits the pillow your mind starts replaying the day and rehearsing tomorrow. An evening routine for better sleep gives your mind and body a clear signal that the day is over. Mindfulness is a natural fit: it helps you notice and set down the thoughts you have been carrying.

A 30-minute mindful wind-down

1. Set a “screens down” time

About 30 to 60 minutes before bed, put your phone on charge outside the bedroom. If you use it as an alarm, a simple alarm clock is a worthwhile swap. More ideas in our digital detox tips.

2. Dim the lights

Lower, warmer lighting in the evening helps signal that it is time to rest.

3. Empty your head onto paper

Write down anything on your mind: tasks for tomorrow, worries, ideas. You are not solving them, just parking them somewhere safe.

4. Three good things

Note three things from today that went okay, however small. A kind message, a good cup of tea, finishing a task. Read more about this gratitude practice.

5. Gentle stretch

A few slow stretches, noticing the body rather than pushing it.

6. Body scan in bed

Once in bed, move your attention slowly from your toes to the top of your head. Our body scan meditation guide walks you through it.

If you cannot sleep

• Do not fight it. Notice the breath, and let the out-breath be long and slow.
• If you have been awake for a long time, get up, keep the lights low and do something quiet until you feel sleepy.
• Keep a consistent wake-up time, even after a poor night.

When to seek help

If poor sleep is persistent and affecting your daily life, speak to a doctor. Ongoing sleep problems can have many causes that are worth checking.

This article is for general wellbeing and education, not medical or psychological advice. See our wellbeing disclaimer.