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Layer 5 — Routine

Routine: wind-down and habits that stick

The layer that makes the rest repeatable — a calm, consistent wind-down signals your body that sleep is coming. your life — and actually holds — without turning bedtime into another chore.

Five-step 90-minute wind-down routine: 90 minutes before bed stop intense work and bright screens, 60 minutes dim the lights and stretch or read, 45 minutes warm shower or bath, 15 minutes slow breathing or meditation, bedtime lights out in a cool dark quiet room.
Give your brain a runway. A repeatable 90-minute wind-down signals sleep is coming. Consistency is the active ingredient, not any single step.
Blank seven-night sleep audit grid with rows Monday through Sunday and columns for bedtime, wake time, hours slept, quality and notes, for tracking a week of sleep by hand.
Track a week before you change anything. One week of honest notes reveals the pattern behind your bad nights. Look for trends, not perfect nights.

Build the whole system

Not sure where routine fits?

The Sleep Stack Builder maps all five layers and tells you which to fix first.

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