15 Things to Do Before Bed to Get Better Sleep

15 things to do every night before bed

Let’s talk about important yet relaxing things to do before bed.

I hope you’re cozied up with a warm cup of tea or a fuzzy blanket as you join me for this heart-to-heart chat. You see, the moments before we drift off to dreamland hold incredible potential. They’re like a secret doorway to personal growth, a chance to nourish our minds, bodies, and spirits.

So, picture this: you, in your comfiest pajamas, embracing a little bedtime ritual that leaves you feeling refreshed and empowered each morning. Sounds magical, right? That’s exactly what we’re delving into today.

I’m going to share some of my favorite bedtime practices that have truly transformed my life. These aren’t just ordinary tips; they’re the kind of bedtime routine secrets that can help you wake up each day ready to conquer the world.

Grab your notepad or bookmark this page because we’re about to embark on a journey of self-care, reflection, and growth. Trust me, your evenings will never be the same again!

Why should I always do certain things at night?

Having a routine before bed where you do certain things every night is like a superhero’s secret weapon for a better life. Here’s why:

Consistency. Think of it like having a bedtime schedule. When your body gets used to a routine, it knows when it’s time to wind down and sleep. This helps you fall asleep faster and sleep better through the night.

Less stress. Doing familiar things before bed, like reading or taking a warm bath, can calm your mind. It’s like telling your brain, “Hey, it’s time to relax now.” Less stress means better sleep and waking up feeling more relaxed.

Productivity boost. Planning for the next day before bed is like giving your future self a head start. You’ll wake up with a clear plan in mind, making you more organized and efficient.

Self-care. Bedtime routines can include self-care activities like skincare or journaling. It’s like treating yourself to a little spa time. This self-love boosts your confidence and happiness.

Mindfulness. Reflecting on your day and practicing gratitude before bed is like wrapping up your day on a positive note. It helps you appreciate life more and feel happier overall.

Healthy habits. Avoiding screens before bed helps you sleep better. It’s like protecting your eyes and mind from too much stimulation. Better sleep means better health.

Now let’s talk about what to do before bed.

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15 smart things to do before bed

Have proper sleep hygiene

So, sleep hygiene—what’s that all about? It’s like maintaining a set of good habits that are like a secret handshake for quality sleep. These bedtime habits ensure that when you hit the hay, you’re setting the stage for a peaceful night’s rest.

First things first, let’s talk about your sleep environment. Your mattress and pillows are like the unsung heroes of your sleep story. Make sure they’re comfortable and supportive, like a soft cloud that hugs you just right. If they’ve seen better days, it might be time for an upgrade.

Here’s a good foam mattress that’s also affordable as well.

The temperature matters too. Think of your bedroom as the Goldilocks zone—not too hot, not too cold, but just right. A cool and comfortable room is like a lullaby for your body, inviting it to sleep soundly.

Now, about your sleep space. It should be as dark as a quiet night. Consider blackout curtains or a soft eye mask to block out any unwanted light, and earplugs or a white noise machine to muffle any disruptive sounds.

But here’s the secret sauce: maintaining a regular sleep schedule. It’s like setting your body’s internal clock to the right time zone.

Going to bed and waking up at consistent times, even on weekends, helps regulate your body’s circadian rhythm. Think of it as your body’s way of knowing when it’s time to sleep and when it’s time to wake up.

Don’t consume caffeine after 1 p.m.

So, caffeine—you know that buzz you get from coffee or tea? It’s like a little energy rocket for your brain, but it can also be a sneaky sleep robber.

You see, caffeine can stick around in your system for hours, sometimes even up to six hours. That means if you sip on that latte or have a soda in the afternoon, it’s like hitting the “stay awake” button when you want to wind down.

Here’s the plan: Set a “caffeine curfew” for yourself. After 1 p.m., try to steer clear of anything with caffeine. Instead, think of it as a chance to explore other tasty options.

Herbal tea, for example, is always a good choice. They have no caffeine and can actually be quite soothing. Or, simply hydrate with water. Staying hydrated is like giving your body a helping hand to relax naturally.

Now, here’s the magical part. By giving caffeine the evening off, you’re letting your body do its natural wind-down routine. It helps you prepare your body for a peaceful night’s sleep.

And when bedtime rolls around, you’ll find yourself drifting off to dreamland much more easily. Imagine how wonderful it would be to wake up feeling well-rested and ready to conquer the day!

Make your bedroom a “sleep-only” zone

Picture your bedroom as a cozy cocoon, a place where you can escape from the hustle and bustle of the world. When you make your bedroom a “sleep-only” zone, you’re telling your brain, “Hey, it’s time to relax and recharge.”

Start by decluttering your space. Think of it as tidying up your mental space, too. Remove anything work-related, like laptops or paperwork, and keep exercise equipment out of sight. This helps your brain let go of stress and focus on winding down.

Now, let’s talk about bedding. Investing in soft, comfy sheets and pillows is like giving yourself a nightly hug. Choose bedding that you can’t wait to snuggle into. Over time, your brain will learn that your bedroom is the place for deep, restful sleep.

As you enter your sleep sanctuary, your body and mind know it’s time to unwind. It’s like flipping a switch from a busy day to a peaceful night. Your brain will start associating your bedroom with sleep, making it easier to drift off into dreamland quickly.

Prepare for the next day

This is one of my favorite things to do before bed. So, you’re getting ready for bed, and you take a few moments to jot down a to-do list for the next day or maybe pick out the clothes you plan to wear. It might seem like a small thing, but it’s like planting the seeds for a stress-free morning.

Here’s the magic behind it: By planning ahead, you’re preventing late-night worry sessions. You know those moments when you’re in bed and your brain starts racing, thinking about all the things you have to do the next day? Well, a simple to-do list can calm that storm.

It’s like setting up signposts for your morning. You wake up with a clear path ahead, knowing exactly what you need to do. No more morning chaos or rushing around to figure out your day’s tasks.

Instead, you’ll have a structured plan in place, which can make your mornings smoother, more organized, and even more enjoyable.

Just think about it: You’ll have that extra time to savor your breakfast, maybe sip your coffee slowly, or just take a moment for yourself before the day kicks into high gear. It’s like starting your day with a sense of purpose and calm.

Put away electronics an hour before you go to sleep

Here’s the deal: Our electronic devices, like our phones, tablets, and laptops, emit this thing called blue light. Now, blue light is like a signal to your brain that it’s daytime and you should be awake and alert. It’s not exactly what we want when we’re trying to wind down for a peaceful night’s sleep.

So, here’s the magic of putting those screens away at least an hour before bedtime. It’s like telling your brain, “Hey, it’s time to switch from high gear to relaxation mode.” You’re allowing your brain to recognize the natural cues of darkness, like a sunset, which signals that it’s time to wind down.

Think of it as a “digital detox” for your brain. This break from screens is not only good for your sleep but also for your overall well-being. It’s like giving your mind a breather from the constant buzz of social media, emails, or the latest news updates.

Now, here’s the fun part: what to do with that screen-free hour before bed. You can replace screen time with calming activities like reading a book. Or try meditating, which is like a mini mental spa session.

Even enjoying a warm bath can work wonders. It’s like a relaxing ritual that tells your body it’s time to unwind.

By making this simple change in your bedtime routine, you’re setting the stage for better sleep quality. You’ll find yourself drifting off into dreamland more easily and waking up feeling refreshed. 

Have a set bedtime

Every night, you have a “sleep appointment” with yourself. It’s like a date with rest, and your body loves it when you’re punctual. Try your best to go to bed at the same time every night, even on weekends.

Your body operates on an internal sleep-wake cycle, also known as your circadian rhythm. When you stick to a regular bedtime, it’s like programming your body’s sleep clock. Your body learns to recognize when it’s time to wind down and when it’s time to wake up.

Think of it as a harmonious dance with your body’s natural rhythms. By going to bed and waking up at consistent times, you’re making sure your body gets the right amount of sleep for optimal health and well-being.

And here’s the icing on the cake: When you maintain this regular sleep schedule, you’ll find it much easier to fall asleep and wake up naturally. No more struggling to hit that snooze button!

Have a light snack or tea

Your day is winding down, and you’re craving a little something to cap off the evening. That’s where a light snack or herbal tea comes in.

Now, when I say “light snack,” I mean something that’s easy on your tummy. Think a small piece of fruit, a handful of nuts, or a bit of yogurt. These snacks are like a gentle nudge to your body, providing it with a small boost of nutrients that can actually support your sleep.

And then there’s herbal tea, like chamomile or valerian root. These are like warm hugs in a cup. They have these magical calming properties that help you relax and unwind. Sipping on herbal tea is like a signal to your body that it’s time to settle down for the night.

But here’s the thing: moderation is key. Enjoy your snack or tea, but don’t overindulge, especially with heavy meals close to bedtime. You want your body to feel comfortable, not bloated or uncomfortable.

Take a warm bath

You’ve had a long day, and you’re ready to unwind. That’s where the magic of a warm self-care bath comes in. It’s like a gentle massage for your entire body. The warm water works wonders, helping to relax your muscles and melt away tension. It’s like a warm, comforting hug that says, “It’s time to wind down.”

Now, here’s the extra special touch: adding a few drops of essential oils like lavender or eucalyptus. These oils are like tiny bottles of calm. As you inhale the soothing scents, they can have a magical effect on your mind, easing stress and inviting relaxation.

Think of it as your personal spa experience, right in the comfort of your own home. You can light some vanilla cupcake-scented candles, play some soft music, and simply soak away the cares of the day.

But here’s the best part: that warm bath isn’t just about pampering your body; it’s also about sending a signal to your brain. The warm water lowers your body temperature, telling your brain that it’s time to wind down and prepare for sleep.

Listen to music

While you’re getting ready to settle down for the night, put on some music. But not just any music—I’m talking about calming and soothing tunes. These melodies are like a gentle hug for your mind.

Now, what kind of music should you choose? Think about instrumental music, classical melodies, or even the sounds of nature. These are like musical balm for your soul. The rhythm and melody can have a magical, calming effect on your mind, like a gentle lullaby that guides you into dreamland.

But here’s a tip: avoid music that’s high-energy or emotionally charged. You want to create a peaceful ambiance, not rev up your brain. So save the upbeat tunes for your daytime playlist.

So, yeah, istening to music before bed is one of those things to do before bed that creates a peaceful atmosphere that invites relaxation. It’s a lovely way to unwind, let go of the day’s worries, and set the stage for a restful night’s sleep.

Stretch and relax

Stretching is like giving your muscles a little love and care. These simple stretches for your neck, shoulders, back, and legs are like gentle whispers to your body, saying, “It’s time to relax.”

As you stretch, take deep, slow breaths. It’s like a calming signal to your body, telling it that it’s time to unwind. Combine these stretches with mindful breathing, and you’ve got a winning recipe for relaxation.

Think of it as a transition from the busyness of the day to a peaceful night’s sleep. It’s like telling your body, “Okay, time to let go of the day’s stress and tension.”

You don’t need to be a yoga expert for this; simple stretches will do the trick. These stretches are like a bedtime ritual that invites relaxation and helps you ease into a calm state of mind.

Practice some meditation

You’re here because you want to prepare your mind for a peaceful night’s sleep. That’s where meditation comes in.

Now, don’t worry; you don’t need to be a meditation guru to do this. It’s as simple as focusing on your breath and letting go of those racing thoughts. Think of it as gently sweeping away the mental clutter of the day, creating space for calm and peace.

Meditation is like a reset button for your mind. It calms the storm of thoughts, reduces stress, and paves the way for better sleep. As you sink into a state of calm, it’s like telling your mind, “Hey, it’s time to unwind.”

Imagine this: You’re in a peaceful mental oasis, far away from the worries of the day. The gentle rhythm of your breath guides you into a state of relaxation.

So, take a few minutes to meditate before bed. It’s like a sweet lullaby for your mind, setting the stage for restful sleep. You’ll wake up feeling refreshed and ready to embrace a new day. 

Write in a journal

If you’re cozied up in bed, grab your journal. It’s like opening the door to your inner thoughts and feelings. Journaling can be as simple or as elaborate as you want it to be.

Sometimes, it’s like jotting down a few things that went well during the day. It’s like sprinkling a bit of positivity onto the pages. Other times, it’s like pouring your heart out, expressing your deepest feelings and concerns.

Now, here’s the magic of journaling: it’s like mental spring cleaning. As you write, you’re unburdening your mind. Those worries or concerns that might otherwise keep you tossing and turning? They find a home on the paper, leaving your mind free and clear.

Your mind can rest, knowing that everything has been acknowledged and sorted.

Read a good book

Reading is like opening a door to a different world, a new story, or exciting ideas. Reading is your passport to unwinding and escaping.

Now, when it comes to choosing a book, think cozy, not crazy. You want something that won’t rev up your mind too much.

Avoid overly stimulating or emotionally charged material. Instead, think of it as a gentle date with a good book, where you can savor the joy of reading and let your imagination roam freely.

As you delve deeper into your book, it’s like a gradual shift. The worries and stresses of the day slowly fade away, replaced by the soothing rhythm of words on the page.

Think of it as one of the things to do before bed that guarantees a journey into the land of dreams. The characters become your companions, the plot your adventure, and the words your lullaby.

Try some magnesium

So, what’s the deal with magnesium? Well, it’s a mineral that’s like a backstage crew for your sleep. It plays a crucial role in muscle relaxation and calming your nervous system. It’s like telling your body, “Hey, it’s time to unwind.”

You can find magnesium in all sorts of tasty foods like nuts, seeds, whole grains, and even dark chocolate. These foods are like little packages of relaxation. By including magnesium-rich options in your diet, you’re giving your body a gentle nudge towards better sleep.

Now, here’s the twist: if you’re not getting enough magnesium through food or you have specific health concerns, you can chat with your healthcare provider about magnesium supplements. They can guide you toward what’s best for you.

Get 8 good hours of sleep

Think of sleep as your body’s reset button—a nightly ritual that’s absolutely essential for your physical and mental health. When you sleep, it’s like your body goes into spa mode.

It repairs tissues, strengthens your immune system, and even processes emotions. It’s a bit like a superhero transformation for your entire being.

So, why aim for 8 hours? Well, it’s like the sweet spot for most adults. It gives your body the time it needs to complete these crucial tasks. It’s like a full night’s sleep vacation for your body and mind.

Now, here’s the thing: Prioritizing sleep isn’t a luxury; it’s a necessity. It’s like putting fuel in your tank or charging your phone. By consistently getting those 8 hours of quality sleep, you’re arming yourself with the energy, clarity, and positive outlook to tackle the day’s challenges.

Will you add any of these things to do before bed to your list?