Nighttime
A nighttime routine is a set of activities that you do each day to end the day on a positive note and prepare for a good night's sleep. This can include things like brushing teeth, getting into bed, and reading a book. A nighttime routine can help you relax and unwind after a busy day, and can help you get a better night's sleep.
Intent. Ending the day on a positive note
What you'll do, day by day.
- Habit 01 · 10 min
Set a bedtime and stick to it
Establishing a consistent bedtime helps regulate your sleep-wake cycle.
- Habit 02 · 10 min
Turn off screens at least an hour before bed
The blue light emitted by screens can interfere with sleep.
- Habit 03 · 20 min
Read a book or listen to a relaxing podcast
Engaging in a relaxing activity before bed can help you wind down.
- Habit 04 · 10 min
Stretch or do some light yoga
Stretching and yoga can help relax the body and mind.
- Habit 05 · 10 min
Write in a journal or reflect on the day
Journaling or reflecting on the day can help process thoughts and emotions.
- Habit 06 · 10 min
Use a sleep aid like a white noise machine or relaxation techniques
These can help create a calming environment and promote sleep.
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 Nighttime stays yours.
- Anchor each habit to something you already do.
- If you skip a day, just resume — streaks here are forgiving.
- Halve a habit before you drop it. Tiny still counts.
Try Nighttime in the app.
Free to download. Pick this routine and your reminders are set up in under a minute.
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See the routine →