Enhance Your Sleep with a Calming Bedtime Routine

A soothing bedtime routine can signal to your body that it’s time to rest. To achieve this, consider implementing several strategies for winding down effectively.

Why a Bedtime Routine Matters

Creating a bedtime ritual can trigger biological and physiological responses indicating it’s time to sleep. This idea is supported by Allison Harvey, a professor and clinical psychologist at the University of California, Berkeley. She notes that reducing a sense of threat from the day’s events supports better sleep.

Steps to Improve Your Wind-Down Routine

Dim the Lights

Reducing light in the evening can encourage your body to release melatonin, a hormone that aids in sleep regulation. In the evening, switch off overhead lights and opt for dimmable lamps or those with low wattage. This can help create a calm environment. Remember to turn these lamps off at bedtime as light disrupts sleep, even with closed eyes. Use an eye mask if blackout curtains are not available.

Keep It Cool

Lowering your body temperature can help you fall asleep faster, according to Dr. Seema Khosla, a sleep medicine physician. A warm shower or bath followed by moving to a cooler room can send sleep signals to your body. Set your room temperature near 68 degrees for optimal comfort.

Avoid Over-Excitement

To enter a relaxed state, avoid activities that stir emotions. Allison Harvey advises against checking emails or texting about exciting plans before bed. Instead, aim for associations of safety and comfort with activities. Simple acts like hugging your partner or child can promote a sense of well-being.

Address Stress Without Overthinking

Nighttime stress can disrupt sleep. Address worries before bed by writing them down, along with a specific step for the next day. This practice can help quiet your mind without engaging in problem-solving, which can be stimulating.

For more actionable sleep strategies, consider subscribing to Life Kit’s Guide to Better Sleep for a week of advice.