A wind-down routine for calmer nights

What is a good wind-down routine?

1. Pick a regular bedtime and wake time. Keep them close to the same every day, weekends too.
2. Start 30 to 60 minutes before bed. Turn the lights down and finish anything that keeps your mind busy.
3. Set the room up. Quiet, dark and cool. Put your phone on silent and face down.
4. Slow your breathing for a few minutes. Try 4-7-8 breathing or calm breathing (4 in, 6 out).
5. Listen to something calm. A sleep story, soft music, or a steady sound like rain, on a timer.
6. Set a gentle alarm so you are not worrying about waking up.

If you feel faint or unwell during any breathing exercise, stop and breathe normally.

What do health services recommend for better sleep?

The steps above follow public advice:

• The CDC suggests going to bed and getting up at the same time every day, keeping the bedroom quiet, relaxing and cool, turning off electronic devices at least 30 minutes before bed, and avoiding large meals, alcohol and late caffeine.
• The NHS says a calm bedtime routine can help you prepare for sleep. It suggests reading, breathing exercises or calming music, and background sounds such as rain, gentle music or white noise. It also suggests avoiding phones, tablets and computers for an hour before bed.

These are general tips, not treatment. If you often cannot sleep, or feel very tired in the day, talk to a doctor.

How do I use my phone for sleep sounds without the screen keeping me up?

Choose your sound or story before you start winding down, set a timer, then put the phone face down and leave it. That way you get the sound without the screen. The NHS suggests placing your phone face down for the same reason.

How can CalmSpace.ai fit into a wind-down routine?

CalmSpace.ai has several things for this part of the evening:

• Sleep sounds: 25 sounds and 10 mixes, with a timer that fades out.
• Sleep stories in English and Spanish, and sleep music.
• A wind-down reminder. After a short night (read from Apple Health, on your phone only), Bliss offers to move tonight's reminder earlier.
• Wake gently: a morning alarm with a soft chime, on iOS 26 and later.
• The Sleep rhythm (4-7-8) in Breathe together, if you want to breathe with someone before bed.

CalmSpace.ai is a calm app, not a sleep treatment.

Try it with Bliss

Some families make the wind-down breath a shared habit. A weekly circle in Breathe together keeps the same link for the same day and time, and starts by itself. Up to 6 people, in different homes or different cities, breathe the Sleep rhythm together while Bliss guides everyone with her voice. Read how to breathe together from far away, or sign up at app.calmspace.ai to try it free.

More guides: resonant breathing, all breathing guides.

Frequently asked questions