A 30-Minute Bedtime Routine to Help You Wind Down

A 30-minute bedtime routine is a short set of calm steps you repeat every night before sleep. Spend 10 minutes closing out the day, 10 minutes winding down away from screens, and 10 minutes settling into bed. Doing the same steps in the same order helps your body learn that the day is ending.

Why a bedtime routine helps

Falling asleep does not start when your head hits the pillow. It starts earlier, while you are still answering messages and planning tomorrow. A routine gives your body a clear signal that the day is done.

MedlinePlus, from the US National Library of Medicine, lists simple habits that support better sleep. They include going to bed and waking up at about the same time each day. They also include calm activities before bed, such as reading or a bath, and a bedroom that is quiet, dark and at a temperature you like.

A 30-minute routine puts those habits into one easy plan. It is long enough to slow down, and short enough to keep every night.

Your 30-minute bedtime routine, step by step

Minutes 1 to 10: close the day

• Write down the two or three things that matter tomorrow, so your mind can stop going over them.
• Set your alarm and put your phone on charge, away from your bed if you can.
• Dim the lights in the rooms you are using.

Minutes 10 to 20: wind down

• Turn off the TV and the computer. MedlinePlus suggests not using them near the time you want to fall asleep.
• Take a warm shower or bath, or do a few minutes of easy stretching.
• Read a few pages of a paper book, or listen to quiet music.

Minutes 20 to 30: settle in

• Get into bed and turn off the lights.
• Breathe slowly. Try breathing in for a count of four and out for a count of six.
• Let your thoughts come and go without chasing them.

The exact steps matter less than doing them in the same order each night. Repetition is the part your body learns.

Set up your day for a better night

A good night starts long before your routine. MedlinePlus offers a few daytime tips:

• Avoid drinks with caffeine or alcohol in the evening.
• Finish heavy meals at least 2 hours before bed.
• Walk or exercise for at least 30 minutes on most days, but avoid hard exercise in the 2 hours before bed.
• If you have trouble falling asleep at night, skip daytime naps.

Water, food, daylight and movement are the foundation of good rest. Nutrition can support a good routine, but it never replaces one.

Where the Calm ritual fits

Our Calm ritual has three products. Each one does a different job, so you might use one, two or all three.

NuvaMag

NuvaMag provides 275 mg of elemental magnesium from 2,500 mg of magnesium glycinate in each three-capsule serving. Magnesium helps regulate muscle and nerve function, according to the NIH Office of Dietary Supplements. NuvaMag has no melatonin, so you can take it at any time of day. Take three capsules once a day with water.

CalmZen

CalmZen contains 650 mg of organic ashwagandha root and 5 mg of organic black pepper in each capsule. Ashwagandha is a plant used in traditional Ayurvedic medicine, where it is known as an adaptogen. Take one capsule twice a day, 20 to 30 minutes before a meal, with an 8 oz glass of water.

SleepZen

SleepZen is for nighttime only. Each two-capsule serving has 10 mg of melatonin, 1.8 mg of vitamin B6, 17 mg of calcium and 13 mg of magnesium. It also has a 905 mg blend that includes chamomile, lemon balm, passion flower, L-theanine, GABA and St. John's wort. Melatonin is a hormone your brain makes in response to darkness. Take two capsules 20 to 30 minutes before bed with an 8 oz glass of water.

Many people start with a lower amount of melatonin than 10 mg. Ask your doctor or pharmacist whether this amount is right for you before you begin.

You can see how the three fit into one evening on The Midnight Entry ritual page, or browse the Calm collection. Nuvazen products are made in FDA-registered, GMP-compliant facilities, with a Certificate of Analysis (COA) for every product.

Who should check with a doctor first

All three labels say to talk to a doctor first if you are pregnant or nursing, under 18, or have a medical condition. A few points need extra care:

• SleepZen and medicines. SleepZen contains St. John's wort. The National Center for Complementary and Integrative Health (NCCIH) says St. John's wort can weaken the effects of many medicines, including some antidepressants, birth control pills and the blood thinner warfarin.
• Melatonin. NCCIH says short-term use appears safe for most people, but information on long-term safety is lacking. People with epilepsy and people taking blood thinners should use it only under medical supervision. Melatonin may also stay active longer in older adults and cause daytime drowsiness.
• Ashwagandha. The NIH Office of Dietary Supplements says ashwagandha appears well tolerated for up to about 3 months. It may not be safe during pregnancy or breastfeeding, and it might interact with thyroid, blood sugar and blood pressure medicines. SleepZen's blend also contains ashwagandha, so tell your doctor if you plan to take it with CalmZen.

Also talk to your doctor if pain keeps you awake, if you feel low or down, or if a medicine you take may be keeping you up.

Related reading: Magnesium vs Ashwagandha vs Melatonin: Which One for Which Job? and Magnesium Glycinate for Sleep: What the Evidence Shows

Frequently asked questions

How long should a bedtime routine be?

There is no fixed rule. Thirty minutes is long enough to slow down and short enough to keep every night. What matters most is doing the same steps in the same order.

What should I avoid before bed?

MedlinePlus suggests avoiding caffeine and alcohol in the evening, heavy meals in the 2 hours before bed, and hard exercise in the 2 hours before bed. It also suggests keeping the TV and computer off near the time you want to sleep.

What if I still cannot fall asleep?

If you cannot fall asleep within 30 minutes, MedlinePlus suggests getting up and moving to another room. Do something quiet until you feel sleepy, then go back to bed.

Can I take NuvaMag and SleepZen together?

Together they provide 288 mg of magnesium a day (275 mg from NuvaMag and 13 mg from SleepZen). The NIH Office of Dietary Supplements sets the upper limit for magnesium from nutrition products and medicines at 350 mg a day for adults. If you take any medicines, check with your doctor before combining them.

Sources: MedlinePlus, Changing your sleep habits; NIH Office of Dietary Supplements, Magnesium Fact Sheet for Consumers; NIH Office of Dietary Supplements, Ashwagandha Fact Sheet for Health Professionals; NCCIH, Melatonin: What You Need To Know; NCCIH, St. John's Wort: Usefulness and Safety.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.