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The 5 PM to Bed Pipeline: Transform Your Evenings for Deep Sleep

Jul 10, 2025

Struggling to transition from work mode to rest mode? You’re not alone. Many of us find it difficult to mentally and physically wind down after a busy day, leading to racing thoughts, disrupted sleep, and feeling drained the next morning. Good sleep doesn’t begin when you climb into bed; it starts with the habits you cultivate well before that point.

Creating an effective evening routine – what we call the "5 PM to Bed Pipeline" – can help you establish small, intentional steps that set you up for deep, restorative sleep. From adjusting your light exposure to prioritising comfort, we’ll guide you through everything you need to know.

Why Evening Sleep Routine Habits Matter

A structured evening routine helps signal to your body and mind that it’s time to start transitioning from the busy buzz of the day to a calm, restful state. Without it, overstimulation from screens, poor digestion, or even uncomfortable bedding can set you up for a restless night.

Building an evening sleep routine isn’t just about better sleep. It can:

Improve your energy levels during the day.
Support mental clarity and focus.
Reduce nightly anxiety and overthinking.
Help regulate your body’s natural sleep-wake cycle.

Evening habits and natural wind-down routines are the foundation of quality rest.

Here’s how to structure them for maximum impact and comfort and get ready for deep sleep like you've only dreamt about!

The Ideal 5 PM to Bed Pipeline

What to do after 5 PM for better rest and a more natural evening routine for better sleep.

1. Light Exposure and Screen Habits

Did you know that blue light from your devices can suppress melatonin production and trick your brain into thinking it’s still daytime? After 5 PM:

Dim your indoor lights or switch to warm, low-watt bulbs.
Avoid screens (phones, tablets, TVs) at least 1–2 hours before bed. If that feels impossible, activate the blue light filter or night mode on your devices.
Try swapping your last screen hour for relaxing alternatives like reading a book or listening to calming music.

This simple adjustment gives your body the signal it needs to start winding down.

2. Evening Meals and Digestion

What you eat and drink in the evening can dramatically affect your sleep quality. Eat your last meal earlier in the evening to allow sufficient time for digestion.

Foods to avoid: Heavy, greasy meals, and spicy dishes close to bedtime. These can cause discomfort or trigger acid reflux during the night.
Better options: Light meals with sleep-supportive foods like bananas, almonds, or kiwi. Pair them with a soothing herbal tea like chamomile or lavender.

Avoid alcohol where possible, and keep coffee or other caffeinated beverages off your menu past 2 PM.

3. Movement, Breathwork, and Stress Reduction

After a stressful day, the evening is your opportunity to reset mentally and physically. Implement these deep sleep rituals that are proven to shift the dial. Gentle movement and intentional relaxation can work wonders.

Stretch or try light yoga poses to release any kinks in your muscles or tension in your body.
Incorporate breathwork exercises, such as the calming “4-7-8” breathing technique (inhale for 4 seconds, hold for 7, exhale for 8).
Consider a short meditation session or progressive muscle relaxation to ease racing thoughts.

4. Posture During Evening Relaxation

The way you sit in your downtime can impact how comfortable you feel as you head to bed. Sitting with poor posture while binge-watching your favourite series can leave you tense and achy.

Use a supportive seat wedge to correct your posture while sitting. It helps take the strain off your lower back and promotes relaxation.
Stretch and move around every 30 minutes to prevent stiffness.

5. Pre-Bed Comfort and Set-Up

Your sleep environment plays a vital role in how restful your night will be. Create a calming atmosphere with:

Comfortable Bedding: Switch to breathable options like Putnam’s buckwheat hull pillows or organic British wool pillows to control heat and enhance spinal alignment.
Temperature Control: Aim to keep your room between 16 -18°C for optimal sleep comfort.
Darkness and Noise: Use blackout curtains and a white noise machine to minimise disruptions.

6. Calming Natural Wind-Down Rituals

An hour before bed, it’s time to signal to your body that sleep is imminent. Pick activities that calm you as part of your new post-work sleep hygiene routine:

Take a warm bath or shower to mimic the natural drop in body temperature that triggers sleep.
Write down tomorrow’s to-do list to offload any lingering stress.
Read calming, light-hearted fiction (resist anything overly exciting or thrilling).

The goal is to get ready for deep sleep and create a consistent pre-bed ritual that your body learns to associate with sleepiness.

Practical Tips for Success

Consistency Is Key

Stick to your evening pipeline, even on weekends. A consistent routine trains your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

Customise Your Routine

Your wind-down routine should fit your lifestyle. If you prefer journaling over meditation, do that.

Love herbal tea? Make it a nightly ritual.

Invest in Comfort

High-quality sleep products, like breathable pillows, can significantly enhance your physical comfort, making it easier to fall and stay asleep.

Organic Buckwheat Hull Pillow - 100% Cotton Cover

I am so thrilled with my Buckwheat pillow that I've been recommending it - and Putnams - to all my friends. - Jane B

Start Your Evening Routine Tonight

Deep, restorative sleep is no longer out of reach.

By intentionally shaping your 5 PM to bedtime habits, you pave the way for peaceful nights and energised mornings. Remember, small, consistent changes lead to significant improvements over time.

Need help enhancing your sleep comfort?

Explore Putnam’s Pillow Collection for supportive and eco-friendly options like buckwheat hull pillows or organic British wool pillows. Visit our store today to customise your ultimate wind-down setup.