How to Improve (My) Pre-Sleep Routine?
A good before-sleep routine involves winding down 1-2 hours before bed by dimming lights, avoiding screens (blue light), having a warm bath/shower, doing light stretching or meditation, reading a physical book, or listening to calm music, while also cutting out caffeine/alcohol/large meals to signal to your body it’s time to sleep, creating a cool, dark, quiet environment for your bedroom. Consistency with your sleep schedule, even on weekends, is key to better sleep hygiene.
I. Pre-Sleep Wind-Down (1-2 hours before bed)
1. Limit Screens: Turn off phones, tablets, and computers at least an hour before bed to reduce blue light, which disrupts melatonin production.
2. Dim Lights: Lower indoor lighting as bedtime approaches.
3. Relaxing Activities:
– Take a warm bath or shower (the cooling down process helps induce sleep).
– Read a physical book (not on a screen).
– Listen to calming music or a podcast.
– Practice deep breathing, yoga, or meditation.
– Journal or write down worries and to-do lists for the next day.
4. Light Snack/Tea: Have a small, light snack or herbal tea if hungry/thirsty, but avoid heavy meals.
II. What to Avoid
1. Caffeine & Alcohol: Stop caffeine intake 10 hours before bed, and avoid alcohol several hours prior as it disrupts sleep quality.
2. Heavy Meals & Exercise: Don’t eat large meals or do strenuous workouts close to bedtime.
3. Work/Stress: Avoid work-related tasks and stressful thinking in the hour before sleep.
III. Optimise Your Bedroom
1. Temperature: Keep it cool (around 60-67°F or 15-19°C).
2. Darkness: Use blackout curtains or an eye mask.
3. Quiet: Use earplugs or white noise if needed.
4. Comfort: Ensure your mattress, pillows, and bedding are comfortable.
IV. Consistency is Key: Go to bed and wake up at the same time every day, including weekends, to regulate your body clock.
If you find yourself tossing and turning, get out of bed, do something calming in low light, and return only when sleepy to break the association of frustration with your bed.
