Evening Routine Planner
Start with the time you need to wake up. We'll work backward to build a calm, realistic evening, from your last cup of coffee to lights out.
Your plan
Created at SleepHelpCenter.com. General guidance for healthy adults; not medical advice.
Making the plan stick
- Protect the wake-up time first. If you only change one thing, make it this, seven days a week.
- Pick a wind-down you enjoy. Reading, stretching, prayer, a warm shower, soft music. The routine works because it's repeated, not because it's perfect.
- Set a "screens away" alarm at the start of your wind-down, and charge your phone outside the bedroom if you can.
- Can't sleep? Don't lie there frustrated. Get up, keep the lights low, and return when you feel sleepy. What to do when you can't fall asleep.
Want the reasoning behind each step? Read How to build a bedtime routine and Caffeine, alcohol, and sleep timing.
Common questions
Why does the planner start from my wake-up time?
A consistent wake-up time is the most reliable anchor for your body clock. Working backward from it gives you a realistic bedtime you can keep.
What if I'm not sleepy at my planned lights-out time?
Keep the wind-down going and go to bed when you feel sleepy, but keep the same wake-up time. Over a week or two, sleepiness tends to line up with the schedule.
Does this work for night-shift schedules?
Yes. Enter the time you need to wake after day sleep. See our guide for shift workers for extra tips on daytime sleep.