Pre-sleep routine: 5 things you should do before you go to sleep


Your pre-sleep routine plays a significant role in the quality of sleep you get. Establishing a few calming and mindful practices before bed can set the stage for a restful night’s sleep. Here are five important things you should do before you go to sleep to ensure you wake up refreshed and rejuvenated.

1. Keep away from screens

The blue light emitted by phones, tablets, and computers can disrupt your body’s production of melatonin, a hormone that regulates sleep. Dim the lights and disconnect from screens at least an hour before bedtime. Engage in relaxing activities like reading a book or practicing gentle stretches.

2. Practice relaxation techniques

Before you hit the pillow, engage in relaxation techniques such as deep breathing or meditation. Deep breathing calms your nervous system, preparing your body for sleep. Find a quiet, comfortable spot, close your eyes, and inhale deeply through your nose, then exhale slowly through your mouth. This simple practice can alleviate stress and tension, promoting better sleep.

READ MORE: 5 essential morning rituals for a productive day

3. Create a comfortable sleep environment

This is one pre-sleep routine you must ensure to follow. Ensure your sleep environment is conducive to rest. Your bedroom should be cool, dark, and quiet. Invest in comfortable pillows and a supportive mattress. Consider using blackout curtains to block out external light, and use white noise machines if your surroundings are noisy.

4. Limit fluid intake

While staying hydrated is important, consuming large amounts of liquids before bed can lead to nighttime awakenings for trips to the bathroom. Aim to finish your fluids a couple of hours before bedtime to minimize disruptions to your sleep.

5. Reflect and journal

Take a few minutes to reflect on your day and jot down any lingering thoughts in a journal. This practice can help clear your mind of worries and unresolved matters, preventing them from keeping you awake at night. By putting your thoughts on paper, you create a sense of closure for the day and prepare your mind for relaxation.

Incorporating these five pre-sleep habits into your evening routine can significantly improve your sleep quality. By creating a calm and peaceful environment, disconnecting from screens, and practicing relaxation techniques, you signal to your body that it’s time to wind down. Remember, a consistent bedtime routine can have a positive impact on your sleep patterns, overall health, and well-being.

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