Sleep Routine Builder
Design the perfect bedtime routine for better sleep!
Design the perfect bedtime routine for better sleep!
Your body LOVES routine! A consistent bedtime routine signals to your brain: "It is time to wind down and get ready for sleep." This helps you fall asleep faster and sleep more deeply. The key is to do the SAME activities in the SAME order every night. Your routine should start 30-60 minutes before your target bedtime and include only calming activities.
Click activities to add them to your routine (aim for 4-7 activities)
💡 Routine Tip: Do these activities in the SAME ORDER every night for best results. Consistency is the secret to great sleep!
Start your routine at the same time each night, even on weekends. Your body clock loves predictability!
Turn off all screens (phone, TV, tablet) at least 30 minutes before bed. Blue light tricks your brain into thinking it is daytime!
Your bedroom should be cool (65-68°F), dark, and quiet. This helps your body produce sleep hormones.
Follow your routine for at least 2 weeks before changing it. Your brain needs time to learn the pattern!