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I always fall asleep fast and stay asleep all night — and experts say it's all down to my 3-step nighttime routine
From supplement stacks to sleepy teas, there’s plenty of products on the market promising to make it easier to fall and stay asleep. Yet, for me, great sleep comes down to habit and routine.
As a sleep writer, I’ve tried everything from bedtime yoga to cognitive shuffling, vagus nerve stimulation, and sleeping on the year's best smart beds. But, no matter what I do or what fancy tech I use, I can’t fall asleep fast without following my simple 3-step routine sleep .
For Sleep Awareness Week 2026, I asked certified health and wellness coach and licensed professional counselor Erin Clifford, LPC, NBC-HWC to explain why my one-hour routine is a blessing for my sleep — and why you should try it, too.
Why a bedtime routine is important, no matter your age
The bath and bedtime routine dreaded by many parents is often something we associate with children. But, science and experts agree that a consistent, calming nighttime routine can benefit you, and your sleep, at any age.
Be you a type-A routine-lover or not, there’s no denying that establishing and sticking to a routine can help you maintain healthy habits without thinking too much about them.
As Clifford explains, “Some people find it challenging to reorganize their lives to support self-care needs, but routines provide structure and manageability,” allowing “individuals to seamlessly weave healthy lifestyle habits into daily life until they become second nature.”
When you practise a consistent nighttime routine night after night, your body and brain will learn to recognise the steps of that routine as signals to wind down for rest.
These cues help regulate your internal body clock, known as your circadian rhythm and sleep hormone cycles, so you become an efficient sleeper who falls asleep quickly after getting into bed and wakes up on time without morning grogginess.
My foolproof evening routine for great sleep
So, we know it’s good for us, but what should this routine look like?
Understandably, unlike the biohackers, we don’t all have time for lavish nighttime rituals and sometimes crashing on the sofa after a long day is all your body wants to do.
But sparing one hour before bedtime can do wonders for your sleep quality through the night. I find breaking this hour down into three 20 minute segments is manageable and productive, and it consistently bags me high sleep scores. Here’s how it goes…
First 20 minutes: Tick off final to-dos
The first 20 minutes involves ticking off any final to-dos for the day.
This may include laying out my running kit for the morning, replying to an important message, tidying up around the house, or writing a quick to-do list for the following day — admittedly it’s not the relaxing part, but it helps close any lingering mental tabs.
Clifford, who coaches attorneys and other professionals to live healthier lives, says this first step is important.
She explains: “Many busy professionals struggle with their sleep hygiene because they have too much on their mind to fall asleep or because they wake up in the middle of the night thinking about the upcoming day or things they did not complete the day before.”
Influenced by wellness and productivity queen Mel Robbins, I’ve recently tried a new bedtime trick where I write down anything I intended to do, but didn't get done, within the day, forming a to-do list for the next day. I’ve found this pre-bed brain dump so useful in managing my mind and helping me sleep well.
Getting these little tasks out the way, or down on paper, means my mind is more at ease by the time it hits the pillow as I know I’m somewhat prepared for the following morning.
“Checking those final things off the list is a great way to clear your mind and give yourself a fresh start for the next day,” Clifford agrees.
Next 20 minutes: Skincare routine
Now, I’m usually showered and in pajamas before this routine starts. But I like to make sure my skincare is also done and my teeth are brushed before I pull back the covers to get into bed because, once I’m in, there’s no chance I’m getting back out.
“Skincare is a great way to wind down and relax the body and mind,” says Clifford.
Even when you are tired, it is important to wash your face in the evening to remove daily buildup of dirt, oil, makeup, and environmental pollutants.
This step ensures I’m on top of my sleep hygiene and don’t carry any irritants into bed (no make up stains or oils on my pillow, thanks.) It also helps manage impurities and repair your skin.
I’ll fill my water bottle and make a peppermint tea during this time, too; so I have something to sip on if I wake up thirsty during the night and a sleep-inducing beverage to enjoy during the next step in my routine.
Final 20 minutes: Wind-down
The final 20 minutes is all about lowering my heart rate and fully switching the mind off for sleep.
I place my phone on charge away from my bedside (if I can’t reach it, the temptation to pick it up and scroll is cut off), turn on my NEOM oil diffuser and red light reading clip, and read a few pages of the novel I’m reading.
“I always tell my clients to put away and turn off all electronic devices at least an hour before bedtime because the blue light they give off prevents melatonin levels from rising,” advises Clifford.
“By reading a book instead, you are giving your body time to let your melatonin levels rise naturally, as they do when it becomes dark outside, and preventing disruption to your sleep pattern,”she adds.
And if reading isn’t for you, but you still want to go screen-free at bedtime, my fellow sleep writer Frances Daniels has the solution.
She recently discovered how switching from visual entertainment, like scrolling on your phone or watching TV, to audio (we’re talking podcasts or music for sleep) can help you avoid bedtime procrastination and sleep better.
Make your routine sustainable, not perfect
After writing about sleep for the past two years, I’ve learnt a thing or two about how to bag a night of quality sleep — and establishing a nighttime routine that works for you and your lifestyle is a key piece of advice.
But for it to be sustainable, your bedtime routine should be personal, built with activities and cues that you both enjoy and find relaxing.
For example, some people find meditation helps their minds switch off and bodies relax. For others (myself included) meditation just doesn’t click.
Instead, you could consider bedtime journaling, reading, or relaxation techniques like the military sleep method.
What’s more, many studies now prove regular sleep timing (going to bed and waking up at the same time every day), not just sleep duration, is crucial for good health. With that in mind, it’s a good idea to start your bedtime routine at a regular time each evening.
As an early bird, I aim to get mine underway just after 8pm so I’m in bed relaxing, almost ready to sleep, by 9pm. I know, I’m such an outgoing twentysomething.
And if you’re wondering what Clifford’s — as an expert in the sleep and wellness game — bedtime routine looks like, she says: “My own nighttime routine consists of taking a lavender detox bath, drinking sleepy tea and then reading a good book.”
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