Evening wind down

Here are your cut off times for screens, exercise and caffeine, worked back from bedtime using the NHS tips.

Your details

Bed at 22:30

21:30

start winding down (1 h)

Phone and screens away22:00 (30 min before bed)
Last hard exercise18:30 (4 hours before)
Last tea, coffee, alcohol or cigarette16:30 (6 hours before)
Lights out22:30

That gives you the hour or more of relaxing the NHS suggests. A bath, a book or gentle stretching all work. Keep the room dark, quiet and comfortable.

See your GP if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is making it hard to cope. If you feel sleepy while driving, stop somewhere safe.

The working

Bed at 22:30, an hour to wind down, screens away 30 minutes before

Start winding down at 21:30, put screens away at 22:00, finish hard exercise by 18:30 (4 hours before bed) and have your last tea or coffee by 16:30 (6 hours before).

The NHS tips behind it

From the NHS insomnia page

Tip	Time before bed
Relax, such as a bath or reading	at least 1 hour
Avoid exercise	4 hours
No tea, coffee, alcohol or smoking	6 hours
No phones, tablets or big meals	right before bed

About blue light

Screens in the evening

Screens give out bright light that can make you feel more alert, which is why the NHS advises against using them right before bed. Night modes dim and warm the screen, but what you are doing on it, such as scrolling or emails, can keep your mind busy too.

Read with care

What this cannot tell you

Fix insomnia on its ownIf sleep has been a problem for months, see your GP.
Know your caffeineFor your own drinks, use the caffeine cut off calculators.
Measure screen lightIt works on timing only.

Questions

Common questions

How long before bed should I stop using screens?

The NHS says not to use devices right before bed. Many people find 30 to 60 minutes works well.

When should I stop exercising before bed?

The NHS insomnia page says to avoid exercise in the 4 hours before bed.

When should I stop drinking coffee?

The NHS says no tea, coffee or alcohol in the 6 hours before bed.

Does night mode stop blue light?

It reduces it, but the screen is still bright and engaging, so putting it away is better.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

When to see a GP about sleep

See your GP if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is affecting your daily life and making it hard to cope. If you feel sleepy at the wheel, stop somewhere safe.