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An evening routine for better sleep after 60
Sleep changes as we age — but a calm, consistent wind-down helps the body know it's time to rest. Here's a gentle, screen-free evening routine to make sleep come more easily.
The hour before bed matters more than we think. Bright screens, late caffeine and an unsettled mind all keep the body alert. A short, repeated routine does the opposite — it signals, gently and reliably, that the day is closing.
A gentle wind-down, step by step
Step 01 · Settle
Dim one light, put the kettle on
Lower the lights an hour before bed and swap screens for a warm, caffeine-free drink.
Step 02 · Loosen
A few slow stretches
Gentle shoulder rolls and slow breathing release the day held in the body.
Step 03 · Reflect
One line about the day
Write down one thing that went well. Naming a small good moment settles a busy mind.
Step 04 · Release
Let tomorrow wait
If a worry appears, jot it on paper to deal with tomorrow — then set it down for the night.
Step 05 · Rest
You've done enough
Close with a reassuring thought. Rest is not idleness — it's how tomorrow becomes possible.
Small habits that help
- Keep the same bedtime and wake time, even at weekends.
- Avoid caffeine after mid-afternoon and heavy meals late in the evening.
- Get daylight in the morning — it steadies the body clock.
- Pair this with a calm morning routine to bookend the day.
Free printable
Try 7 Gentle Evening Rituals — free
A free week of calm, screen-free wind-down pages to print and follow tonight.
This guide is for general wellness only and is not medical advice. If sleep problems persist, please speak with a healthcare professional.