Build Your Bedtime Routine
Choose a wake-up time, bedtime target and the type of sleep problem you deal with most. The tool will create a simple low-stimulation wind-down plan you can try for the next few evenings.
This tool is for general wellbeing and reflection, not medical advice. Your choices are not stored or sent anywhere.
How To Use Your Routine
Keep the plan simple enough to repeat. You do not need a perfect evening routine - a consistent starting point can be more useful than changing everything at once.
Try your plan for several evenings before deciding whether to adjust it. Keep the wake-up time as steady as you reasonably can, including after a difficult night.
What Makes a Helpful Sleep Routine?
Pick a time to begin winding down so your mind is not trying to jump straight from busy activity into bed.
Dim lights, reduce scrolling and avoid turning bedtime into another task list or work session.
A short note can help your mind stop rehearsing every worry, decision or unfinished task.
Sleep Routine Builder FAQ
What time should I go to bed?
There is no one bedtime that fits everyone. Choose a realistic target that works with your life, then use the tool to build a repeatable wind-down routine before it.
How long should I wind down before bed?
Start with the time you can realistically protect. Even a consistent 15 or 30 minutes can be a useful beginning.
Should I use my phone during my wind-down?
If scrolling keeps your mind switched on, make the first step of your routine putting the phone on charge outside easy reach and choosing a lower-stimulation alternative.
What if I still wake up in the night?
A routine cannot guarantee an uninterrupted night, but it can help make evenings calmer and more consistent. Use the Waking Up at Night tool for a simple reset when you are already awake.
When should I speak to a GP about sleep?
Speak to a GP if sleep problems have lasted for months, changes to your sleep habits have not helped, or poor sleep is making everyday life difficult to manage.
Related Calm & Sleep Tools
Need More Sleep Support?
This page is a general routine-building tool. For ongoing sleep problems, visit the NHS insomnia guidance or speak with a GP.