A good night's sleep is essential for overall health and well-being, but it's not just about how long you sleep—it's about what you do before going to bed.
The actions you take in the hour or two before sleep can significantly affect the quality of your rest.
From creating a calming environment to avoiding certain habits, small adjustments can set you up for better sleep and a more energetic morning. In this guide, we'll explore the best things you can do before bed to improve your sleep quality and wake up feeling revitalized.
1. Create a Relaxing Sleep Environment
One of the first steps to improving your sleep is to ensure that your bedroom is conducive to rest. A relaxing environment signals to your body that it's time to wind down and prepare for sleep.
a. Keep the Room Cool and Dark
Studies have shown that a cooler room temperature (around 60–67°F or 15–20°C) promotes better sleep by lowering the body's core temperature, signaling that it's time to sleep. Darkening your bedroom by using blackout curtains or turning off any lights can also help increase the production of melatonin, the hormone responsible for regulating sleep cycles.
b. Minimize Noise
Sound can be a major disruptor of sleep. Even if you're not conscious of it, noises like traffic, street lights, or household sounds can prevent you from reaching deep, restful sleep. Using earplugs or a white noise machine can help block out disruptions and create a peaceful atmosphere.
c. Remove Distractions
Your bedroom should be a space dedicated to sleep, not to work or screen time. If possible, keep your phone, laptop, and other electronics out of the room to avoid distractions. The blue light emitted from screens interferes with melatonin production, making it harder for you to fall asleep.
2. Develop a Calming Pre-Sleep Routine
What you do before bed can have a huge impact on the quality of your sleep. Establishing a pre-sleep routine helps signal to your brain that it's time to wind down.
a. Avoid Caffeine and Heavy Meals
Caffeine is a stimulant that can stay in your system for several hours, interfering with your ability to fall asleep. Avoid caffeinated beverages such as coffee, tea, and soda in the evening, particularly within six hours of bedtime. Additionally, consuming heavy or spicy meals right before bed can lead to discomfort or indigestion, which can disrupt your sleep.
b. Limit Screen Time
Many people are guilty of scrolling through their phones or watching TV right before bed. However, the blue light emitted by screens inhibits melatonin production, making it more difficult to fall asleep. It's recommended to turn off electronics at least 30–60 minutes before going to bed. Instead, engage in relaxing activities like reading a book, journaling, or meditating.
c. Incorporate Relaxing Activities
Practicing calming activities like deep breathing, yoga, or meditation can help ease stress and prepare your mind for sleep. These practices relax the nervous system and reduce anxiety, making it easier to transition into sleep. According to Dr. Rachel Adams, a sleep psychologist, "Incorporating calming rituals such as meditation or light stretching before bed can help reduce anxiety and promote a smoother transition to sleep."
What you do before going to bed has a huge impact on the quality of your sleep. By creating a calming environment, establishing a bedtime routine, and sticking to a consistent sleep schedule, you can greatly improve your rest and wake up feeling more refreshed. Simple habits, like limiting caffeine intake, avoiding screen time, and incorporating relaxation techniques, can transform your sleep experience.
