Jay Shetty Evening Wind Down

A structured one-hour night sequence based on Jay Shetty's evening routine. Disconnect from screens, read inspiring pages, journal gratitude, and practice calming breathwork.

5 time blocks, 60 minutes in total.

Time blocks

Screen Shutdown and Light Dimming: 15 min
Put phone away outside the bedroom and dim bright ambient lights
Warm Herbal Tea Preparation: 10 min
Sip warm chamomile or herbal tea without screens
Evening Wisdom Reading: 15 min
Read ten to fifteen pages of an inspiring book
Evening Gratitude and Reflection: 10 min
Note three specific things you are grateful for from today
Bedtime Breathwork and Meditation: 10 min
Practice slow nasal breathing to calm the nervous system

About this routine

Jay Shetty's evening routine focuses on intentional transitions between busy work hours and restful sleep. Drawing from his monastic training and modern research, Shetty advocates for creating a clear boundary between daytime activity and nighttime recovery. Rather than scrolling through devices late into the night, the sequence uses environmental cues and calm habits to signal to the brain that the day is finished.

The sequence follows a systematic progression designed to reduce mental stimulation. By moving phone chargers out of the bedroom, drinking warm tea, reading physical books, and capturing daily reflections in a journal, you clear lingering thoughts before getting into bed. The final block uses simple breathwork to settle the nervous system.

Anyone can adopt this simple sequence to improve sleep quality and ease evening anxiety. Setting clear time windows for reading and reflection ensures you do not fall back into late night screen habits, giving your mind space to settle before rest.

Why this routine works

Reduces blue light exposure before bed
Eases daily stress and overthinking
Encourages consistent gratitude and reflection
Improves sleep readiness through breathwork

FAQ

What is Jay Shetty's evening routine?

Jay Shetty's evening routine involves putting away screens an hour before bed, sipping herbal tea, reading wisdom literature, journaling three things he is grateful for, and practicing quiet breathwork.

What time does Jay Shetty go to sleep?

Jay Shetty aims to sleep around 10:00 PM, allowing him to wake up early around 5:00 AM for his morning meditation practice.

How long does Jay Shetty's evening wind down take?

The complete evening wind down takes 60 minutes, focusing on screen-free transition, reading, journaling, and breathwork.

Sources

Think Like a Monk, Jay Shetty
Jay Shetty on Sleep Hygiene and Evening Boundaries, GQ Interview