Bedtime Routine Builder
Create a personalized wind-down routine based on your lifestyle, sleep challenges, and preferences. Science-backed recommendations for better sleep.
Build Your Perfect Bedtime Routine
Answer a few questions to get your personalized routine
What time do you need to wake up?
We'll calculate your ideal bedtime and routine start time based on this.
How much time can you dedicate to your routine?
Choose a realistic duration you can commit to every night.
What are your main sleep challenges?
Select all that apply. This helps us prioritize your routine.
What activities do you enjoy or want to try?
Select activities you'd like in your routine.
What are your environment preferences?
Select all that apply to personalize your routine further.
Step-by-Step Process
- Step 1: Tell us your wake-up time so we can calculate optimal bedtimes
- Step 2: Choose how much time you can realistically dedicate each night
- Step 3: Identify your sleep challenges so we can address them
- Step 4: Select activities you enjoy for a sustainable routine
- Step 5: Share your environment preferences for final personalization
What You'll Receive
- A timed, step-by-step routine customized to your preferences
- Science-backed tips for each activity in your routine
- Product recommendations to enhance your wind-down experience
- Option to email yourself a printable version
The Science of Bedtime Routines
A consistent bedtime routine is one of the most effective, evidence-based strategies for improving sleep quality. Research from the Sleep Foundation and Harvard Medical School shows that wind-down routines help signal to your body that sleep is approaching, triggering physiological changes that make falling asleep easier.
Why Routines Work
- Circadian cueing: Consistent activities at consistent times reinforce your body's natural sleep-wake cycle
- Cortisol reduction: Relaxing activities lower stress hormones that interfere with sleep
- Mental transition: Routines create a psychological boundary between day and night
- Sleep pressure: Screen-free time allows natural melatonin production
What We Do With Your Data
Your responses are processed entirely in your browser. We do not store your answers on our servers unless you choose to receive a report via email. If you opt in, we store only your first name, email address, and routine results to deliver your personalized report.
About Spacire
Spacire is a sleep wellness company dedicated to helping people achieve better rest through natural, science-backed solutions. We offer sleep masks, white noise machines, blackout curtains, aromatherapy sprays, and weighted blankets.
Help Others Sleep Better
If you found this tool helpful, please consider sharing it with friends, family, or colleagues who might benefit from building a better bedtime routine.