How can I wind down before bed?
Reduce Stimulation
Winding down means gradually reducing mental and physical stimulation. Start by dimming the lights and turning off bright overheads. Put away phones, tablets, and computers at least 30–60 minutes before bed. If you must use a screen, enable night mode and keep the brightness low.
Avoid stressful or engaging activities like work, arguments, or exciting shows. Instead, choose calming pursuits: reading fiction, listening to soft music, light stretching, or practicing relaxation techniques. The goal is to signal to your brain that the day is over.
Relaxation Techniques
Deep breathing, progressive muscle relaxation, or meditation can calm your nervous system. Try the 4-7-8 breath: inhale for 4 seconds, hold for 7, exhale for 8. Repeat four times. Another option is a body scan, where you mentally relax each muscle group from toes to head.
Writing down worries or a to-do list for tomorrow can clear your mind. Keep a notebook by your bed and jot down anything that's on your mind. This simple practice can reduce racing thoughts that keep you awake.
- Dim the lights 1–2 hours before bed.
- Put away screens 30–60 minutes before bed.
- Try deep breathing: 4-7-8 or box breathing.
- Do a brain dump: write down worries or tasks.
- Listen to calming music or nature sounds.
Common mistakes
- Waiting until you're in bed to start winding down—begin earlier.
- Using alcohol or heavy meals to relax; both can disrupt sleep.
- Checking the time repeatedly, which increases anxiety about sleep.
