Establish a Before Bed Routine from Fall Asleep, Stay Asleep and Wake Up Refreshed

Fall Asleep, Stay Asleep and Wake Up Refreshed

Establish a Before Bed Routine


Scott recommends performing a relaxing ritual, like preparing your outfit for the next day, brushing your teeth and reading a book every night just before you’re ready for bed. This will help let your mind know that it’s almost time for sleep. Many experts also recommend that you never try to force sleep. If you can’t seem to fall asleep, try something like reading a book or writing in a journal until you feel sleepy instead of pressuring your mind to turn off.

Turn Off the Tech


Scott recommends that you dim your lights and avoid electronics like smartphones, tablets and laptops about an hour or so before bed. Research suggests that light exposure at night may suppress the body’s ability to produce melatonin, a hormone that regulates our wake and sleep cycles.

Sleep-Inducing Stretches


Simple stretches and yoga poses can help relax both your body and mind. Choose a few that you like best and try making them a part of your before-bed routine.

See: 8 Yoga Poses for a Better Night’s Sleep

Eat Light at Night


Scott suggests avoiding heavy meals at least two to three hours before bedtime. If there’s no way around eating a late dinner, make sure to choose a meal that’s light and easy to digest like soup or salad.

Reduce Stress


Ever find it hard to fall asleep because your mind can’t seem to keep quiet? Reducing your overall stress levels will help you fall asleep more easily and ensure that you rest soundly through the night.

Tidy Up


Treat your bedroom like a sanctuary for sleep. Keeping your room clutter free and using your bed only for sleep will help make it easier for you to relax when it’s time for bed. 

Avoid Alcohol


While a glass of wine might make you feel sleepy, research suggests that alcohol consumed within in a hour before bedtime might actually end up disrupting your sleep cycle. You may be able to easily fall asleep, but chances are you’ll wake up in the middle of the night and find it hard to get back to bed.

Caffeine Cut-Off Time


Depending on how severely it affects you, Scott recommends avoiding caffeine at least 6 to 10 hours before bed. Pick a time of day and treat it as your caffeine cut-off time. It might be hard to nix an afternoon coffee habit at first, but when you find your ability to sleep through the night improves you probably won’t miss it as much. And if you’re a tea drinker, double check that anything you brew later on in the day is caffeine free.

Exercise with the Sunrise


Exercising early will help increase your energy in the morning and throughout the day, and also help to ensure that you’re actually ready to rest when bedtime finally rolls around. Plus, if you currently exercise in the evening and find that you feel overstimulated before bed, switching your sweat session to an earlier hour might be a good idea.

See: Why Morning is the Best Time for Exercise


According to the National Sleep Foundation our biological circadian clocks regulate periods of sleepiness and wakefulness throughout the day. You can help keep yours in synch by going to sleep and waking up at about the same time every day. 

Tweak the Temperature


If your body is uncomfortable with the temperature of your room, you’ll likely find it hard to sleep. When you go to sleep, your body temperature decreases; experts suggest that a slightly cooler room will help your body more easily achieve its desired temperature. Try a temperature between 65 and 72 degrees Fahrenheit, a range that works for most people, but you can also experiment with a warmer or cooler atmosphere depending on your comfort levels.