Fall Asleep FastA 60-Minute Wind-Down Routine to Fall Asleep Faster
Published October 21, 2026 · Fall Asleep Fast editors
Quick answer: 60 minutes out, dim the lights and put screens away. At 45, write a to-do list. At 30, a warm shower (or do it earlier, 1–2 hours out). At 15, set the bed temperature and do light stretching. At lights-out, breathe slowly. Repeat it every night, at the same time; consistency is what makes it work.
Why a routine works
Your brain learns cues. Do the same calm steps in the same order and, within a couple of weeks, the routine itself starts to make you sleepy, just like bedtime routines do for kids.
Minute by minute
- −60: Lights and screens. Lamps on, overheads off. Phone charging away from the bed.
- −50: Caffeine-free drink. Herbal tea or warm milk, a small one.
- −45: Brain dump. Two minutes writing tomorrow's tasks and anything nagging you.
- −40: Warm shower. If you can, do this a bit earlier; a review of studies found a warm bath or shower about 1–2 hours before bed helped people fall asleep faster.
- −15: Bed temperature. Cool room, then warm or cool the bed to suit you. Good Sleep reaches its setting in about 15 minutes, from 62°F up to 110°F.
- −10: Read on paper or stretch gently.
- 0: Lights out, 4-7-8 breathing. See our breathing techniques.
What if I have kids?
Run their routine first, then yours. Kids need much more sleep than adults; here's how much sleep kids need by age.
Keep the daytime side in check
Morning light, regular movement and an early caffeine cutoff make the wind-down work better. How to sleep better naturally covers those daytime habits.
Climb into a bed that's already right
Good Sleep heats to 110°F and cools to 62°F on your existing mattress. No app, no subscription.
See Good Sleep at trygoodsleep.com