The ObservatoryWinding down for the night
A still routine that helps the body shift from the day's state to sleep's. Ten minutes before you turn off the light.
How it works
Sleep doesn't start when you turn off the lamp. It starts a while before, when the body receives signals that the day is over. This moment is one such signal. Sit or lie down comfortably, ideally with dim light and your …
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Why does it work?
A screen-free wind-down routine (a "buffer zone") is part of CBT-I, the treatment with the strongest support for sleep problems. Individual components like this one are helpful habits rather than treatment in themselves. The AASM advises against sleep hygiene as a stand-alone measure for insomnia. Works best together with a regular wake-up time (see Your sleep window).
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