Inside Mel Robbins's 5-Step Nighttime Routine to Prepare for the Next Day

Better mornings do not start with an alarm clock. According to Mel Robbins, they begin the night before. Her simple five-step evening routine is designed to ease stress, improve sleep, and help you wake up feeling more in control of the day ahead.

After a long day filled with responsibilities, routines, and caring for others, evenings can feel draining, especially when your energy levels are running on empty. Motivational speaker and author Mel Robbins says this is exactly when her five-step nighttime routine becomes most valuable.

Designed to be simple and realistic, Robbins's routine focuses on helping you properly close out the day so you can sleep better and wake up feeling more prepared. For older women who appreciate structure without overwhelm, these habits offer a calm, intentional way to transition from day to night.

Step 1: Pick Your Bedtime and Stick to It

The foundation of Robbins's evening routine starts with choosing a bedtime. Instead of focusing only on how many hours of sleep you want, she encourages planning backward using what she calls the "rule of nine hours."

Robbins recommends being in bed for nine hours total in order to get roughly eight hours of sleep. The extra time allows your body to naturally unwind, since it often takes about 20 minutes to fall asleep, even for those with healthy sleep habits.

To find your ideal bedtime, start by choosing the time you want to wake up and count back nine hours. For example, if you want to wake up at 6 a.m., your bedtime should be 9 p.m. Consistency matters here.

Going to bed at the same time each night helps regulate your internal clock, which becomes increasingly important as sleep patterns change with age.

Step 2: Clean Up the Day Before You End It

"It’s just like flushing a toilet," Robbins said while explaining the second step. "I want you to think about your day just like using a bathroom. When you’re done, you flush."

Rather than leaving clutter to deal with the next morning, Robbins recommends doing a brief "closing shift" each evening. This does not mean deep cleaning. Instead, spend a few minutes resetting your space by putting away laundry, clearing counters, organizing paperwork, or tidying your desk.

For many older women, waking up to an orderly home creates a sense of calm and control. Starting the day in a clean space reduces stress and makes everyday routines feel lighter.

Step 3: Do Small Things That Make Tomorrow Easier

As the day progresses, decision-making becomes more difficult due to decision fatigue. Robbins's third step focuses on reducing the number of decisions you have to make in the morning by preparing the night before.

This might include laying out clothes, packing a lunch, preparing part of breakfast, or filling a water bottle. Robbins herself pulls out her workout clothes, sets up her water bottle near the coffee maker, and prepares food in advance.

"Anything that you do tonight that can make tomorrow morning easier is a gift you’re giving to yourself," she said.

These small acts can make mornings calmer, especially for women juggling appointments, health routines, or caregiving responsibilities.

Step 4: Take Five Minutes Just for Yourself

Intentional quiet time is essential, yet often overlooked. Robbins encourages taking at least five minutes in the evening to unwind without distractions.

She strongly advises choosing tech-free activities, explaining that scrolling does not truly restore energy. "it’s a lie to believe that scrolling mindlessly is time for you," she stressed. "It’s a lie that you tell yourself that slumping on the couch and having a phone in your hand while you’re flipping and watching trailers is somehow time for you."

Instead, she suggests calming activities like journaling, light stretching, reading, sitting in gratitude, or taking a short walk. Even five intentional minutes can help relax your mind and body before bed.

Step 5: Put Your Phone Away Before You Go to Bed

The final step addresses one of the biggest obstacles to quality sleep: screens. Research published in Sleep Science has shown that phone use near bedtime interferes with falling asleep, staying asleep, and feeling rested in the morning.

Robbins's solution is simple. Put your phone away before you get into bed. Choose a location out of arm's reach, such as a bathroom, closet, or living room, to avoid late-night scrolling.

For peace of mind, she suggests letting close contacts know to call instead of text if needed, or adjusting phone settings to allow calls only from selected favorites.

A Calm Ending to Every Day

Mel Robbins's five-step nighttime routine is not about doing more. It is about ending the day with intention so tomorrow feels easier.

For older women seeking better sleep, calmer mornings, and a greater sense of control, these small evening habits can make a meaningful difference, one night at a time.