You cannot always control an early shift, a child's wake-up or a demanding week. You can still look for one part of your evening that makes bedtime less rushed.
Choose a simple sequence
Start by deciding when you need to get up and what usually delays bedtime. Then choose a short sequence you can repeat: prepare tomorrow's essentials, finish one small task and move into something calmer.
A book, quiet music or a comfortable breathing exercise may suit you better than continuing to answer messages. Experiment with a calmer room and fewer interruptions rather than trying to build a perfect evening.
Notice what gets in the way
Pay attention to caffeine, late work messages and activities that leave you feeling more alert. The NHS notes that caffeine can affect sleep; consider whether a later drink is helping the tiredness today while making tonight harder.
Keep a brief note for a few days: when you went to bed, what your evening looked like and how you felt the next morning. Use it to spot patterns, not to judge yourself for a difficult night.
Plan for the week you have
If your schedule changes, choose the elements you can keep consistent, such as preparing clothes in advance or taking a few quiet minutes before bed. People with shift work or caring responsibilities may need a routine that changes with their circumstances.
Your next step: choose one bedtime obstacle and make a small change tonight. If sleep difficulties persist or affect your daily life, speak to your GP rather than relying on changes to your exercise routine alone.
Further reading: NHS advice on sleeping better.