The Ideal Bedtime Routine, Hour by Hour

Good sleep doesn't start when your head hits the pillow — it starts hours earlier. Here's a realistic evening routine you can actually follow.

3:00 PM — last caffeine

Chai, coffee, cola: all done by mid-afternoon. Caffeine lingers in your system for 6–8 hours.

8:00 PM — finish dinner

Give your body 2–3 hours to digest before lying down. Keep late-night snacks light.

9:30 PM — dim everything

Lower the lights and switch your phone to night mode — or better, put it on charge in another room. Bright light this late tells your brain it's still daytime.

10:00 PM — the wind-down

Ten minutes is enough: brush, wash your face, do light stretching or read a few pages. If you use an EaziSleep patch, this is the moment — stick one on clean, dry skin about 30 minutes before you want to be asleep.

10:15 PM — brain dump

If your mind races at night, keep a notebook by the bed. Write tomorrow's three tasks down and close it. Your brain lets go of what's written.

10:30 PM — lights out

Cool room, dark room, quiet room. Same time every night.

The next morning — the secret step

Get sunlight within an hour of waking. Morning light is what sets tonight's melatonin release, so today's morning walk is tonight's easy sleep.

Consistency beats perfection. Follow this routine imperfectly for two weeks and your body will start meeting you halfway.