Photo of sleepy dark skinned curly woman yawns and covers mouth has exhausted face expression wears big round spectacles worked late hours poses against white clouds with reminding sticky notes

How do I Establish a Pre-sleep Routine?

by | Apr 24, 2023 | 0 comments

Establishing a pre-sleep routine can help signal to your body that it’s time to wind down and get ready for sleep.

Here are some steps you can take to create a pre-sleep routine that works for you:

Plan your routine –

Set aside 30 to 60 minutes before bedtime to establish a consistent routine that works for you. A routine can include any calming activity, such as reading a book, taking a warm bath or shower, or listening to calming music.

Dark-haired woman in sleep mask and pajamas brushing her teeth and doing morning routine

Avoid electronics –

Shut off electronic devices like phones, computers, and tablets or any other electronic device that emits blue light. Blue light can interfere with the production of the hormone melatonin, which helps regulate and control sleep and wake cycles.

Use aromatherapy –

Essential oils like lavender can be a great addition to your bedtime routine. They work to naturally calm your senses and promote relaxation before bed. You can add a few drops to a diffuser or bath before bedtime.

early morning in a cozy bedroom

Establish a relaxing environment –

Create a bedroom that is conducive to sleep by minimizing noise and light. Ensure your sleeping area is comfortable, by investing in good quality pillows, bedding, and mattresses.

Avoid eating and drinking too much –

Try to avoid eating and drinking caffeine or alcohol 2-3 hours before bedtime to optimize your sleep quality.

Teenage Boy Eating Ramen

In summary, implementing a pre-sleep routine is a great way to help regulate your body’s natural sleep-wake cycle. Establishing a regular sleep pattern and using relaxation techniques can help ease the transition and prompt the brain to prepare for sleep. Try to be consistent with your routine, and soon it will become an essential part of your nightly routine.


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