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-Minute Timing
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.
Journaling Before Bed: A 5-Minute Template + Example
What to write before bed: a 5-minute template with tomorrow's to-do list, a brain dump, a filled-in example, and where it fits in your evening routine.
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? Cutoff by Dose (25–400 mg)
Use the 25–400 mg dose chart and 4–6-hour half-life to estimate your caffeine cutoff. See why stopping 6–8 hours before bed is a practical rule.
Evening Routine Guide: Simple Templates and Common Mistakes
A beginner-friendly guide to evening routines: 30, 60, and 90-minute templates and the common mistakes that quietly break them. Free builder, 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.
