← All routinesSLEEP AND REST7 habits⏱ 1h 15m★ 4.7

Wind Down

This routine is focused on incorporating relaxation and self-care activities into your daily routine to help improve sleep quality and duration. It includes activities like spending time outside in natural light, practicing relaxation techniques, and engaging in a relaxing activity before bed.

Intent. Natural sleep aids

Open this routineGet Dayful for iOS

The 7 habits

What you'll do, day by day.

Habit 01 · 5 min
Spend at least 15 minutes outside in natural light
Exposure to natural light can help to regulate your body's natural sleep-wake cycle.
Habit 02 · 10 min
Incorporate relaxation techniques into your daily routine
Try activities like deep breathing, progressive muscle relaxation, or guided imagery to help reduce stress and improve relaxation.
Habit 03 · 10 min
Turn off screens for at least 1 hour before bed
The blue light emitted by screens can disrupt your body's production of melatonin, a hormone that helps regulate sleep.
Habit 04 · 10 min
Establish a bedtime routine
Do the same activities every night before bed to help signal to your body that it's time to sleep. This could include activities like brushing teeth, changing into pajamas, and dimming the lights.
Habit 05 · 10 min
Create a comfortable sleep environment
Make sure your bedroom is dark, cool, and quiet, and that you have a comfortable bed and pillows.
Habit 06 · 20 min
Read a book or listen to a soothing audio book
Engaging in a relaxing activity can help to ease your mind and prepare you for sleep.
Habit 07 · 10 min
Go to bed at the same time every night
Establishing a consistent bedtime can help to regulate your body's natural sleep-wake cycle.

Make it your own.

Open this routine in Dayful and tweak it: change the order of habits, adjust the timing, swap any habit out, or build it into a weekday-only schedule. The app remembers your changes — your version of Wind Down stays yours.