Your Pre-Sleep Routine Guide

A Path to Restful Sleep

7 min readBeginner

You spend all day rushing, thinking, and reacting. Your brain is in high gear. Expecting to instantly switch off and fall asleep is like expecting a car to go from 60 to 0 in a single second.

A pre-sleep routine is a set of calming activities you do every night in the hour or so before bed. It acts as a bridge, signaling to your mind and body that it's time to slow down and prepare for rest. It's not about being perfect, it's about being consistent.

The Goal: Signal to Your Body It's Time to Sleep

The most effective routines focus on three key areas: dimming the lights, relaxing your body, and calming your mind.

Step 1: Dim the Lights

Reduce exposure to bright, artificial light to signal your body's clock

Turn off overhead lights and use small lamps instead
Try a blue-light filter on your phone or computer. Better yet, put your phone away
Read a physical book instead of an e-reader with a backlit screen

Step 2: Relax Your Body

Help your muscles and nerves unwind for better sleep preparation

Take a warm bath or shower. The drop in body temperature after you get out helps trigger sleepiness
Do some gentle stretching or light yoga to release tension
Listen to a guided meditation or calming music

Step 3: Calm Your Mind

Let go of the day's stresses and worries for peaceful sleep

Journal for a few minutes. Write down anything on your mind to get it out of your head
Practice a simple breathing exercise. Inhale for a count of four, hold for seven, and exhale for eight
Talk to a loved one or family member about your day

By establishing a routine you enjoy and sticking with it, you'll be amazed at how much easier it is to fall asleep and stay asleep.