Evening ritual: building a bedtime routine that lasts

The human body is not designed to move abruptly from daytime activity to sleep. A well-built evening ritual sends the brain a coherent message: the day is over, it is time to get ready to sleep. Repeated every evening, this conditioning shortens the time it takes to fall asleep and improves the quality of deep sleep.

The INSV recommends going to bed and getting up at the same time every day, weekends included, keeping variations to 30-60 minutes. Regularity matters more than raw duration: a 7-hour night at stable times is more restorative than an 8-hour night at variable ones.

The transition window should organise a progressive drop in arousal: end mentally demanding tasks 60 minutes before bed, lower the lighting 45 minutes before, and switch to a calm activity (reading on paper, gentle stretching) 30 minutes before. Avoid stimulating content in the evening — suspenseful series, debates, video games — which reactivate the sympathetic nervous system.

The INSV and Inserm converge on a bedroom at 18-19 °C, as completely dark as possible, quiet and dedicated to sleep. The slightest source of light (an LED, a night light) can disturb melatonin secretion.

A lukewarm bath (35-38 °C) followed by the natural drop in body temperature helps you fall asleep. An infusion of chamomile, lemon balm or verbena, taken 60-90 minutes before bed, features in several traditional rituals. ANSES notes that magnesium intakes in France are often below the reference values; dark chocolate, pumpkin seeds and pulses are good dietary sources.

The INSV devotes a significant share of its recommendations to disconnection: no bright screen in the hour before bed, phone out of the bedroom or in flight mode, notifications turned off for the night. A dedicated alarm clock, rather than the phone, helps you stick to this rule.

If you wish to bring CBD into your evening ritual, the most common use is to take a few drops of sublingual oil 30 to 60 minutes before bed. MILDECA points out that no French authority has validated any therapeutic claim: CBD does not "make you sleep"; it belongs to a wellbeing approach alongside the levers above. The EFSA recommends not exceeding around 2 mg per day for a 70 kg adult. Not advised for pregnant or breastfeeding women, minors or people on medical treatment; do not drive after taking it.

CBD is not a medicine. If sleep problems persist beyond three weeks, consult a healthcare professional.

How long before you see any effect?

Building a bedtime routine takes at least 2 to 4 weeks of regular practice before significant effects on sleep quality can be observed.

Is chamomile really effective?

It is a plant traditionally associated with relaxation. Several studies suggest a moderate effect on mild anxiety, but no official claim has been validated by the EFSA to date.

Does CBD help you fall asleep faster?

No French authority has validated that claim. Regular users describe a soothing ritual, a subjective experience, not a recognised therapeutic effect.

How many screen-free hours before bed?

The INSV recommends at least 1 hour, and ideally 2 hours, without a bright screen before bed.

To go further into how the body clock is regulated, see our article on [circadian rhythm and sleep](/blog/rythme-circadien-sommeil-sante-comprendre). To quieten thoughts that keep turning at bedtime, see [night-time rumination](/blog/ruminations-nocturnes-comment-apaiser-mental-soir).