The Ideal Bedtime Routine for Better Sleep
Tired of tossing and turning? A consistent bedtime routine is one of the most effective ways to fall asleep faster, stay asleep longer, and wake up refreshed.
Here’s a science-backed routine to help you wind down and signal to your brain: it’s time for rest.
Step 1: Power Down Screens (1 hour before bed)
Blue light from phones and TVs suppresses melatonin — the sleep hormone. Try turning off screens or using blue-light filters 60 minutes before sleep.
Step 2: Dim the Lights
Lowering light levels tells your body it’s nighttime. Use soft lamps or candles to create a calming environment.
Step 3: Gentle Movement or Stretching
Try 5–10 minutes of light stretching or yoga. It helps release physical tension and prepares your body for sleep.
Step 4: Create a “Sleep Cue”
Drink a cup of herbal tea, take a warm shower, journal, or read a calming book. This cue tells your brain it’s bedtime — much like brushing your teeth as a kid.
Step 5: Keep the Same Bedtime
Your body thrives on rhythm. Going to bed and waking at the same time each day helps regulate your internal clock.
Bonus: Make your bedroom a sleep sanctuary — cool, quiet, dark, and clutter-free.
Even if you don’t do everything perfectly, the routine itself teaches your body to relax. It’s not about perfection — it’s about consistency.