Ever find yourself waking up in the middle of the night and thrashing around? The key to better, deeper sleep might be what you do beforehand. Pre-sleep routine can train your brain and body to unwind and set themselves up for a great night’s sleep. If you’re having trouble with insomnia or simply wish to sleep more soundly, some mindful adjustments can magic miracles.
Why Pre-Sleep Routines Matter
Our bodies like routine. Just as children sleep better with bed routines, adults sleep better with regular pre-sleep routines. These calming activities tell your brain that it is time to relax, calm stress, and shift from a “doing” state to one of rest. Your brain begins to connect some habits with sleep in the long term, and staying—and becoming—awake becomes less difficult.
Create a Calm Environment
Your bedroom also plays a role in the quality of your sleep. Part of maintaining a healthy bedtime routine is getting your bedroom set up to be a haven of peace. Experiment with dimming lights, turning off bright overhead lighting, and incorporating soft lamps or fairy lights. Keep the room cool and tidy. You can also experiment with blackout curtains or a white noise machine to cut out distractions.
Reduce Screen Time
Screens—phones, tablets, TVs—produce blue light that disrupts melatonin levels, your body’s own sleep hormone. As a part of your pre-sleep routine, try to switch off screens at least 30–60 minutes before bed. Instead, opt for a relaxing activity such as reading a book, writing in a journal, or listening to soothing music.
Add Relaxation Techniques
Adding relaxing rituals to your evening routine can make all the difference. Deep breathing, progressive muscle relaxation, or a few minutes of meditation can slow down your heart rate and calm your mind. Even a hot shower or bath can do the same by warming up your body just enough, then cooling down—an effect that makes you drowsy.
Select the Proper Evening Snacks
Avoid caffeine and heavy meals close to bedtime. Should you have to consume something, opt for sleep-promoting snacks like bananas, almonds, or herbal teas such as chamomile. These signal to your body that the time for sleeping is now.
Consistency Is Key
The effectiveness of pre-sleep routines comes from the fact that they occur at regular intervals. Try to initiate your routine at the same time each night in order to govern your internal body clock. Your mind will begin linking these habits to unwinding, and sleeping will be much simpler for you in the long term.
Final Thoughts
Good sleep does not begin the moment you shut your eyes—it begins with what you do first before sleeping. By establishing relaxing pre-sleep routines, you can train your body to sleep more quickly and wake up energized. Try it out, and you will be amazed at how much better you sleep.