What is a good evening routine for better sleep?
Wind-Down Activities
Begin winding down 1–2 hours before your target bedtime. Dim the lights and reduce stimulation. Activities like reading a physical book, gentle stretching, journaling, or taking a warm bath can signal to your body that sleep is coming.
A warm bath or shower 1–2 hours before bed can help you fall asleep faster. The subsequent drop in body temperature mimics the natural cooling that occurs before sleep. Keep the water warm, not hot, and avoid stimulating activities like work emails or intense conversations.
Environment and Consistency
Make your bedroom a sleep-friendly environment: cool (60–67°F), dark (use blackout curtains or an eye mask), and quiet (use earplugs or a white noise machine if needed). Reserve your bed for sleep and sex only, so your brain associates it with rest.
Consistency is key. Go to bed and wake up at the same times every day, including weekends. This reinforces your circadian rhythm. If you can't fall asleep within 20 minutes, get up and do something relaxing in dim light until you feel sleepy, then return to bed.
- Set a consistent bedtime and wake time.
- Dim lights and avoid screens 1–2 hours before bed.
- Take a warm bath or shower 1–2 hours before bed.
- Do relaxing activities: reading, gentle yoga, meditation.
- Keep your bedroom cool, dark, and quiet.
Common mistakes
- Using screens until the moment you turn off the light—blue light and mental stimulation delay sleep.
- Drinking alcohol as a sleep aid; it fragments sleep later in the night.
- Exercising vigorously too close to bedtime, which can be alerting for some.
