How to Build a Wind-Down Evening Routine

Some nights, you just need to slow things down. A wind-down routine doesn't have to be complicated. It's a handful of small, repeatable habits that tell your brain the day is ending.

What is a wind-down routine?

A wind-down routine is a consistent set of calming activities in the 30 to 60 minutes before bed. The consistency matters more than the specific activities.

What can I include in an evening routine?

• Dim the lights. Lower lighting in the last hour of the evening.
• Put screens away. Try leaving your phone out of reach for the last 30 minutes.
• Do something quiet. Read, stretch, or write tomorrow's to-do list so it's off your mind.
• Keep a regular schedule. Going to bed and waking at similar times helps.
• Keep your room cool and dark. A comfortable space makes it easier to settle.

Where does a DREAM patch fit in?

DREAM is a discreet patch made for your evening routine. Apply it before bed to clean, dry, hair-free skin as one simple step in your wind-down, then get on with your evening. Each patch can be worn for up to 8 hours.

Should I talk to a professional about sleep?

If you have ongoing trouble sleeping, it's worth speaking with your doctor or healthcare professional. This article is general lifestyle information, not medical advice.

New to patches? Read how to use A Better Day patches.