Build a Wind-Down Hour for Better Sleep
Good sleep rarely happens by accident. A simple hour of winding down tells your body it's safe to switch off.
Written by the Move8 physiotherapy team
Deep sleep is when much of your body's repair work happens — but you can't force sleep. What you can do is prepare for it. That's what a wind-down hour is for.
The idea:
Pick your target lights-out time and work backwards one hour. During that hour you're not trying to sleep — you're simply lowering the volume on the day.
A sample wind-down hour (22:30 bedtime):
- 21:30 — Screens away. Dim the main lights, use lamps instead
- 21:40 — A light tidy-up, or lay out tomorrow's things — it settles a busy mind
- 21:50 — Gentle stretching or a few slow breathing rounds: in for 4, out for 6
- 22:10 — A warm shower, then something quiet: reading, calm music
- 22:30 — Lights out, room cool (18-20°C)
If your mind races:
Keep a notepad by the bed. Write down whatever is circling — tomorrow's worries hold on less tightly once they're on paper.
You won't get it perfect every night, and that's fine. Even three or four wind-down evenings a week can make a noticeable difference. Start tonight with just the first step: screens away an hour before bed.
This article is educational and does not replace a medical diagnosis or advice from your physiotherapist.