An Evening Wind-Down Routine for Better Sleep

Short answer: an evening wind-down routine sets aside the last hour before bed for calm, keep devices away, and give your body time to cool down after anything warm.^[1][8]

Evening wind-down routine: what to know

• Screens off for the last hour; the blue light can make it harder to fall asleep.^[1]
• Something calming: reading, breathing exercises or quiet music.^[1]
• A warm bath or shower earlier in the evening. A review of studies in Sleep Medicine Reviews linked water of about 104 to 109°F (40 to 43°C) taken 1 to 2 hours before bed with better sleep quality, and falling asleep about 10 minutes sooner on average. The authors noted the studies differed widely, so treat it as a modest, promising finding, not a promise.^[8] Skip it, or ask your doctor first, if you have diabetes, numb feet, a heart condition or are unwell (our own caution).
• Cool, dark, quiet room.^[1]
• Avoid caffeine, nicotine and alcohol close to bedtime.^[1][2]

A gentle warm-air session in the evening fits this idea of warmth and calm. It is a wellness session, not a sleep treatment.

When to see a doctor

See a GP if you've had trouble sleeping for months or it's hard to cope during the day.^[2]

Sources

1. NHS Every Mind Matters, How to fall asleep faster and sleep better
2. NHS, Insomnia
3. University of Texas at Austin, Cockrell School of Engineering, on the Sleep Medicine Reviews meta-analysis of warm baths and sleep

Written by the Prife iTeraCare team and last reviewed on 10 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.