A bedtime alarm can help you build a more consistent sleep routine by creating clear cues that make it easier to wind down and go to bed on time.

If you regularly tell yourself you are going to go to bed earlier tonight and then stay up just as late as the night before, you’re not alone.

For many, evenings tend to stretch longer than planned, whether that’s finishing tasks, watching another episode, or scrolling on your phone.

Over time, this can lead to inconsistent bedtimes and insufficient sleep. In fact, about one in three U.S. adults gets less than the recommended 7 hours per night.

When your sleep schedule is irregular, it can affect your energy, focus, and overall well-being. One simple way to create more consistency is to use a bedtime alarm, which serves as a cue to start winding down before it’s time to sleep.Set a “wind-down alarm,” not just a bedtime alarm

When using the bedtime alarm strategy, it can help to have multiple alarms for different cues. The first is the wind-down alarm about 30–60 minutes before your intended bedtime.

This is your signal to begin transitioning out of whatever you’re doing and begin your evening routine: brushing your teeth, putting clothes out for the next day, and giving your mind time to settle.

From there, you can set a second, more concrete “in bed” alarm if needed, especially if you tend to lose track of time.

The goal is to create a gradual shift that cues your body that it’s time to wind down for the day. When you treat bedtime as a process rather than an abrupt shift, it becomes much easier to follow through and actually fall asleep when you intend to.

Choose a consistent alarm time for the evening

Consistency is an important part of making a habit stick, and timing is part of that. Setting your wind-down alarm for the same time each night helps train your body to expect that transition, making it easier to feel naturally tired as bedtime approaches.

If your schedule allows, try to keep this timing steady, even on weekends, so your internal clock doesn’t have to constantly readjust.Set an alarm to put your phone away

For many people, the biggest barrier to getting to bed earlier isn’t the bedtime itself; it’s the time spent on your phone leading up to it.

Scrolling can easily stretch 10 minutes into an hour, especially at the end of the day when there is nothing left on your to-do list.

In fact, a 2022 study found that greater mobile phone use was significantly associated with poorer sleep quality and longer delays in reaching deeper sleep stages.

To help reduce this tendency to keep scrolling, setting a specific “put phone away” alarm creates a clear boundary between your day and your wind-down time.