A 10-Minute Evening Wind-Down Routine for Better Rest

Getting into bed is easy. Switching off is the hard part. If your mind is still racing when your head hits the pillow, a short, consistent evening wind-down routine can help. This one takes ten minutes and you can do it every night.

Why a wind-down routine works

Routines act as cues. When you repeat the same calming steps in the same order each evening, your body starts to learn that sleep is coming. The key is to keep it short and simple enough that you actually stick to it.

The 10-minute routine

Minute 0–1: Put the phone away

Plug your phone in across the room or in another room entirely. Scrolling keeps your brain alert, and the light from screens is the opposite of what you need right now.

Minute 1–2: Dim the lights

Switch to a lamp or low lighting. Darker, warmer light tells your body the day is ending.

Minute 2–4: Slow your breathing

Try box breathing: breathe in for four counts, hold for four, out for four, hold for four. Repeat four or five times. It's simple and surprisingly calming.

Minute 4–9: Warmth and stillness

Lie back and let warmth do the work. A heated eye massager is ideal here: gentle heat over your eyes and temples plus slow, rhythmic massage gives your mind something soothing to focus on. FaceWave switches off automatically, so you don't need to watch a clock.

Minute 9–10: Note one good thing

Before you sleep, think of one thing that went well today. It's a small habit that helps end the day on a calmer note.

Tips to make it stick

• Same time, every night. Consistency matters more than perfection.
• Keep it short. Ten minutes is easy to protect, even on busy days.
• Make it enjoyable. Choose steps you look forward to, not ones that feel like chores.
• Avoid caffeine late in the day. Stop by early afternoon if you can.

Looking for more ways to look after tired eyes? Read our 9 simple habits for tired eyes from screens.

Add FaceWave to your evening routine →

Frequently asked questions

How long should a wind-down routine be?

Anywhere from 10 to 30 minutes works. Short routines are easier to stick to every night.

Can I use a heated eye massager in bed?

Yes. FaceWave is cordless and switches off automatically, so it's ideal for using in bed before sleep.

What should I avoid before bed?

Screens, caffeine, heavy meals and intense exercise close to bedtime can all make it harder to switch off.

FaceWave is a wellness product, not a medical device. If you have an eye condition, have had recent eye surgery, are pregnant or have a medical condition, check with your doctor before use.