The hours before bed
The hours between getting home and getting into bed, and what to put in them.
A tool for thisEvening Routine
Stretches Before Bed: Timed 10-Minute Routine (No Standing)
A timed 10-minute routine of stretches before bed: seven gentle moves in order, with hold times, a 3-minute in-bed version, and what to avoid.
10-3-2-1-0 Sleep Rule: Does It Work, and How to Adjust It
The 10-3-2-1-0 sleep rule: which of the five numbers have solid evidence, which are rules of thumb, and how to loosen them on a bad night.
Warm Bath or Shower Before Bed: 90-Min Timing and Chart
Finish a warm bath or shower 60–120 minutes before bed (90 min is the easy target), at about 104°F (40°C) for 10–15 minutes. Bedtime chart inside.
Bedtime Journaling: A 5-Minute Printable Template + Example
Organize your thoughts in 5 minutes before bed, with a filled-in example, 10 prompts, tips to keep going, and a printable writing template.
Caffeine Tolerance Reset: How Long It Takes and 7-Day Plan
Coffee not hitting like before? How caffeine tolerance builds, a 7-day taper plan, how long a reset takes, and how to keep sleep steady. No login.
How Long Does Caffeine Last? Bedtime Cutoff by Dose
Find a last-coffee time for your bedtime, then check the dose chart and why caffeine can linger.
Beginner Evening Routine Guide: 3 Templates, 7 Mistakes
Evening routines explained simply: choose a 30-, 60-, or 90-minute template, avoid 7 common mistakes, and use the free builder with no signup.
How to Stop Using Your Phone Before Bed (Without Quitting)
Why your phone delays sleep and when to put it down: a 30-minute rule, charging outside the bedroom, and a free tool to plan the last half hour before bed.
30-Minute Wind-Down Routine, Set to Tonight's Bedtime
Only 30 minutes before bed? A 4-step plan — tidy, shower, read, breathe — plus a free builder that fits it to tonight's bedtime, with a 15-minute version too.
