What to Do 60 Minutes Before Bed

Most of us spend the day at full speed and then expect to fall asleep the moment the lights go out. It rarely works that way. Your mind and body need a little runway, and the hour before bed is the best place to build one.

The short answer: in the 60 minutes before bed, dim the lights, put screens away, do a few calming things in the same order each night, and get your bedroom ready for sleep. You do not need a complicated routine. A simple, repeatable one that you can actually keep up is what helps.

Why the hour before bed matters

Your body runs on an internal clock that helps decide when you feel alert and when you feel ready to rest. Calm, consistent cues in the evening help that clock settle. NHS advice on sleep also points to a regular bedtime routine and a relaxing wind-down as useful ways to prepare for sleep.

If you close the laptop, finish a message and climb straight into bed, your brain is still running on the day's activity. That is often when people find themselves lying awake, going over the to-do list. A wind-down gives your mind somewhere to put the day.

Some people need a full hour or more. Others feel settled after 30 minutes. Start with 60 and adjust to what suits you.

Your 60-minute wind-down, step by step

Here is a simple timeline you can follow tonight. Swap any step for something you enjoy more. The order matters less than doing it consistently.

60 to 45 minutes before bed: close the day

• Write tomorrow's list. Spend five minutes jotting down anything you are worried about remembering. Getting it out of your head and onto paper can make it easier to stop thinking about it.
• Do a two-minute tidy. Clear the kitchen surface, put out tomorrow's clothes and set your bag by the door. It means the morning is already looked after.
• Lower the lights. Switch off the bright overhead lights and use lamps instead. Softer, warmer lighting helps the evening feel different from the daytime.
• Finish work and tricky conversations. If something needs sorting out, deal with it earlier in the evening where you can.

45 to 30 minutes before bed: put screens away

This is the step many people find hardest, so be kind to yourself. Phones, tablets and televisions can keep your mind busy, and the light from screens can make it harder to settle. NHS guidance suggests keeping screens out of the bedroom and leaving some time between screens and sleep.

• Charge your phone outside the bedroom if you can, or at least across the room.
• If you use your phone as an alarm, consider an inexpensive alarm clock instead.
• Replace scrolling with something else, such as a magazine, a puzzle or a calm podcast on a speaker.

If you are not ready to go screen-free for a full hour, start with 20 minutes and build up over a week or two.

30 to 15 minutes before bed: relax your body

• Take a warm bath or shower. Many people find that feeling warm and then cooling down afterwards helps them feel ready for bed. If you tend to feel hot at night, keep the water comfortably warm rather than hot.
• Try gentle stretching. Slow neck rolls, shoulder shrugs and a seated forward fold can help you notice and release tension. Keep it gentle and stop if anything feels uncomfortable.
• Have a calming drink. A caffeine-free herbal tea or a small glass of warm milk can become a pleasant evening ritual. Avoid drinking a large amount, so you are not up in the night.

15 minutes to bedtime: switch off

• Read a few pages. A paper book or a magazine works well. Choose something relaxing rather than a gripping thriller you cannot put down.
• Try slow breathing. Breathe in gently through your nose for a count of four, then breathe out slowly for a count of six. Repeat for a few minutes.
• Check your bedroom. Make sure it is dark, quiet and comfortably cool. Our guide to sleeping better naturally has more ideas for getting your room ready.
• Get into bed when you feel sleepy. Lights off, and let your body do the rest.

What to avoid in the hour before bed

Small things can quietly work against a good night. Here are the main ones to watch.

• Caffeine late in the day. Tea, coffee, cola and some fizzy drinks contain caffeine. NHS advice suggests cutting back on caffeine in the evening.
• Alcohol as a sleep aid. It may make you feel drowsy at first, but it can disturb your sleep later in the night.
• Heavy meals. A large meal close to bedtime can leave you feeling uncomfortable. If you are hungry, choose something light.
• Intense exercise. Regular activity supports better sleep, but vigorous exercise very close to bedtime can leave some people feeling too awake. A gentle walk is usually fine.
• Stressful news or emails. Save them for the morning.

Looking for more habits to leave behind? Our evening guide on evening habits for a more comfortable night covers several of these in more detail.

Three ready-made wind-down routines

Pick the one that fits your evening, or mix and match.

Routine	What it looks like	Best for
The Quiet Hour	Lamps on, screens away, write a list, herbal tea, read for 20 minutes	Busy minds
The Warm Wind-Down	Warm bath or shower, gentle stretches, slow breathing, lights out	Feeling tense after the day
The 30-Minute Express	Phone away, quick tidy, tomorrow's list, five minutes of breathing	Late nights and tight schedules

Want a week of ready-planned evenings? Try our 7-day nighttime comfort routine.

Make your routine stick

• Start small. Choose two or three steps, not ten. Add more once the first ones feel easy.
• Keep a regular time. Going to bed and getting up at similar times, including weekends, helps your body clock.
• Use a reminder. A gentle alarm 60 minutes before bedtime can help you remember to start winding down.
• Give it time. A new routine can take a couple of weeks to feel natural. Judge it after two weeks, not two nights.
• Do not aim for perfect. A late night or a skipped step is fine. Just pick it up again the next evening.

If you would like a fuller plan for building the habit, our guide to a comfortable bedtime routine is a good next read.

What if you still cannot sleep?

It happens to everyone sometimes. NHS advice is not to lie in bed trying to force sleep. If you have been awake for around 20 minutes, get up, sit somewhere comfortable with dim light, and do something quiet such as reading. Go back to bed when you feel sleepy.

Frequently asked questions

How long should a wind-down routine be?

Around 60 minutes is a good starting point, but it is a guide rather than a rule. Some people feel ready after 30 minutes. Others like 90. Try different lengths and notice what works for you.

Is it okay to use my phone before bed?

Ideally, keep it away for at least part of the hour. If you do use it, choose something calm, lower the brightness and avoid emails or social media. Keeping it out of the bedroom can make a big difference.

What should I do if I get hungry before bed?

A light snack, such as a banana or a slice of toast, is usually fine. Large or rich meals close to bedtime can be uncomfortable.

Should I exercise in the evening?

Gentle movement, such as a walk or stretching, is generally fine. Vigorous exercise very close to bedtime can leave some people feeling more awake, so finish harder workouts a few hours earlier if you can.

Does a bath really help?

Many people find a warm bath or shower relaxing, and it makes a pleasant signal that the day is over. It is not essential, so choose whatever feels calming for you.

Quick summary

• Use the last 60 minutes before bed as a gentle wind-down.
• Close the day, dim the lights and put screens away.
• Relax your body with a warm shower, gentle stretches or slow breathing.
• Avoid late caffeine, alcohol, heavy meals and stressful tasks.
• Keep it simple and repeat it. Consistency matters more than perfection.

Your next step: tonight, pick just one thing from this list and try it. Tomorrow, add another. Small changes add up faster than you might expect.