A 20-minute wind-down routine, no supplements
Official advice is to relax in the hour before bed. This is one simple 20-minute version, with a timer that works offline.
Evidence note: Consistent with official guidance (NHS, NHLBI); exact timings are our suggestion.
What the sources say
- NHS: "relax at least 1 hour before bed", for example with a bath or a book.
- NHLBI: take a hot bath or use relaxation techniques before bed, keep the last hour calm and quiet, avoid intense exercise and bright artificial light such as a TV or computer screen.
Your 20 minutes
Ready
20:00
The order and timings are our suggestion based on the advice above, not a clinical protocol. Swap steps for what relaxes you.
No supplements, no products
This page does not recommend any supplement, medicine or product. If you are thinking about one, ask a pharmacist or doctor. Add the sleep sounds with a timer if you like, or skip them.
Try it for 7 nights
Run the routine at the same time each night and tick the nights you finish it. Then keep a streak with friends in the Bedtime Challenge.
Saved on this device only. Works offline.
Sources
- NHS: Insomnia
Page reviewed 19 March 2024; checked 2026-10-19 - NHLBI (US National Institutes of Health): Healthy sleep habits
Page updated 24 March 2022; checked 2026-10-19
Questions
Do I have to do all four steps?
No. The sources recommend winding down in the last hour before bed; the four steps are one example. Keep the ones you find relaxing.
Should I take something to help me sleep?
This page does not cover supplements or medicines. Ask a pharmacist or doctor about them.
What if the routine does not help?
The NHS advises seeing a GP if changing your habits has not helped, you have had trouble sleeping for months, or it makes daily life hard to cope with.
Next
Join the Bedtime Challenge Open the noise player All sleep habits
Related: Sleep and light · Caffeine cut-off