Better sleep · 6 min read
A calmer wind-down: building a better sleep routine
By the Slumberlush editorial team · Updated
The short answer
A good wind-down starts 60–90 minutes before bed: dim the lights, keep the bedroom cool (around 16–19 °C / 60–67 °F), put screens away and repeat the same small cues every night — a warm shower, soft sleepwear, a favourite blanket. Consistency matters more than any single trick.
Why a routine helps
Your body likes patterns. When the same small actions happen in the same order each evening, they become cues that the day is ending. You don't need a long ritual — you need a repeatable one.
The 60-minute wind-down
- 60 minutes before bed: dim the main lights and switch to lamps.
- 45 minutes: a warm shower or bath, then change into soft, breathable sleepwear.
- 30 minutes: screens away. Read, stretch, journal or listen to something calm.
- 15 minutes: prepare the bed — cool room, fresh pillow, blanket within reach.
- Lights out at roughly the same time every night, weekends included where you can.
Make the bedroom feel like rest
- Temperature: slightly cool is usually most comfortable. Layer blankets so you can adjust in the night.
- Darkness: blackout curtains or a soft sleep mask block early light.
- Texture: soft, breathable fabrics against your skin feel calmer than scratchy or synthetic-heavy ones.
- Clutter: a tidy, simple space reads as restful.
When to ask for help
If you regularly struggle to fall or stay asleep, or feel exhausted despite a full night in bed, talk to a doctor. Comfort products can make the bedroom more pleasant, but they are not a treatment for sleep conditions.
Quick questions
What is the best temperature for sleep?
Many people sleep best in a slightly cool room, around 16–19 °C (60–67 °F). Layering lets you adjust without getting up.
How long before bed should I stop using screens?
Around 30–60 minutes is a common recommendation; swap scrolling for reading, stretching or music.
This guide is general information, not medical advice. Always follow the directions on your product's pack, and speak to a doctor or pharmacist about any skin concern.