You can’t switch off a busy mind like a light, but you can dim it. A simple evening routine that helps anxious brains get ready for sleep.
November 6, 20262 min read
By Zainab Adesola, BSW, MA, CCC
Why a routine helps
An anxious mind doesn’t go from full speed to sleep in one step. A wind-down routine gives your brain a predictable signal that the day is ending. Done most nights, the routine itself starts to make you sleepy.
A simple routine for the last hour
- Close the day (60 minutes before bed). Write tomorrow’s to-do list and any worries you’re carrying, with one next step for each. Then close the notebook.
- Dim the lights (45 minutes). Turn off overhead lights and switch to lamps. Put work and the news away.
- Do something calm (30 minutes). Read a paper book, stretch, take a warm shower, listen to quiet music, or do something with your hands.
- Settle your body (10 minutes). Try slow breathing with a longer out-breath, or relax your muscles one group at a time, from your feet up.
- Lights out. If your mind drifts to worries, gently bring it back to your breath, or to something pleasant and ordinary, like walking through a favourite place.
Habits that make it easier
- Keep a steady wake time, even on weekends. A regular morning anchors your sleep at night.
- Keep the bed for sleep. If you can’t sleep after what feels like 20 minutes, get up and do something quiet in low light until you feel sleepy.
- Mind the cup. Caffeine can stay in your system for hours, so many people do better with none after midday. Alcohol may help you fall asleep, but it makes sleep lighter and more broken later in the night.
- Move during the day. Regular activity helps sleep, ideally not right before bed.
- Charge your phone away from the bed. If it’s within reach, it’s easy to start scrolling or checking.
Be flexible
A routine should feel like a kindness, not another test to pass. If one step doesn’t fit your life, change it. Some nights won’t go to plan, and that’s OK. The pattern over weeks is what matters.
When to get help
If you’ve had trouble sleeping most nights for more than a few weeks, talk to your doctor. Cognitive behavioural therapy for insomnia (CBT-I) is usually the first treatment recommended for ongoing insomnia, and therapy for anxiety often helps sleep too.
This article is general information, not medical, legal or insurance advice. For advice about your situation, talk to your health care provider, your insurer or a lawyer.
Questions
Quick answers.
What if I work evenings or shifts?
Keep the same order of steps, shifted to your schedule. The routine works because it’s predictable, not because of the time on the clock.
Is it OK to listen to something to fall asleep?
Many people find quiet audio helpful. Choose something calm and familiar, and set a timer so it doesn’t keep you up.
Should I take something to help me sleep?
Talk to your doctor or pharmacist before using any sleep medication or supplement, especially if you take other medications.
Keep Reading
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