Nighttime routine for better sleep
Ending the day calmly improves your sleep and next-morning energy. These 6 steps prepare body and mind to rest — add them to DayPiece.
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Suggested goals
Turn off screens 1 hour before bedRecharge · every day · at 22:00
Have a calming teaRecharge · every day
Write down 3 good things from the dayMind · every day
Lay out tomorrow's clothesLife · every day
Do a light stretchEnergy · every day
Dim the lights at homeRecharge · every day
Checklist
- Set a fixed bedtime
- Avoid caffeine after 4 PM
- Keep the room dark and cool
- Keep your phone away from the bed
How to practice
The body learns by repetition: the same steps every day become a signal that it's time to sleep.
Start with the easiest (turning off screens) and add the rest gradually.
FAQ
How long before bed should I start?About 1 hour is ideal for the body to wind down without rushing.
What if I still can't sleep?Get up, do something calm with low light, and return when sleepy. Avoid screens.
Do I need every step?No. Start with 2 or 3 and keep them for a week before adding more.
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