How to build a 30-minute wind-down
A calm, repeatable routine that tells your body the day is over.
Somni team · Awaiting review by a sleep clinician
Most of us go from bright screens and busy thoughts straight into bed, then wonder why sleep does not come. A wind-down is a short, predictable routine that sits between the day and the night. It does not need to be long or perfect. It needs to be the same, most nights.
Start from your wake time
Work backwards: the time you need to wake, minus the sleep you need, minus the time you usually take to fall asleep. That is your lights-out. Start winding down before that. Somni uses 30 minutes as a default; choose what fits your evening.
Pick three small steps
- Dim the lights in the room you are in.
- Put the phone on charge somewhere you cannot reach from bed.
- Write down anything on your mind (a "brain dump").
- A few minutes of slow breathing.
- A gentle stretch, or a few pages of a paper book.
Choose the ones you enjoy. A routine you like is one you will keep.
The routine works because it repeats. Same order, same place, most nights. Your body learns that this sequence leads to sleep.
When the evening runs late
Do a shorter version rather than skipping it. Even two steps, like dimming the lights and slow breathing, keep the habit alive.
If you often struggle to sleep, snore loudly, stop breathing or gasp in your sleep, or feel very sleepy in the day, talk to a doctor. Somni shares general habits and is not a medical service.
General sleep habits, not medical advice. Check with a healthcare professional about your own situation.
