15 Things to Do Before Bed to Get Better Sleep

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15 Things to Do Every Night Before Bed

Let’s talk about important yet relaxing things to do before bed. The moments before we fall asleep are special. They’re a chance to care for our minds, bodies, and spirits.

Now, imagine this: You’re in your coziest pajamas, doing a little bedtime routine that helps you wake up feeling fresh and strong every morning.

Sounds pretty great, right? That’s what we’re talking about today! I’m going to share some of my favorite bedtime practices that have really changed my life.

These aren’t just regular tips; they’re special bedtime secrets that can help you wake up ready to take on the world.

So, grab a notebook or save this page because we’re about to explore self-care, reflection, and growth. Trust me, your nights will never be the same! Without further ado, let’s talk about what to do before bed!

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15 Smart Things to Do Before Bed

1. Have Proper Sleep Hygiene

So, what is sleep hygiene? It’s about having good habits that help you sleep better. These bedtime habits make sure that when you go to bed, you’re all set for a peaceful night’s sleep.

First, let’s look at your sleep environment. The mattress and pillows you sleep on are super important for comfort. Make sure they’re in good shape and support your body.

If your mattress and pillows are old and uncomfortable, it might be time to get new ones. Here’s a good foam mattress that’s also affordable as well.

Next, check the room temperature. It should be just right—not too hot or too cold. A cool, cozy room helps your body relax and sleep well. Now think about the lighting in your room. Your sleep space should be dark, like a quiet night.

To block out light, you could use blackout curtains or a soft eye mask. Earplugs or a white noise machine can help keep loud sounds from waking you up.

Here’s the key: have a regular sleep schedule. Going to bed and waking up at the same times every day—even on weekends—helps keep your body’s internal clock on track.

It’s like a signal for your body to know when it’s time to sleep and when it’s time to wake up.

2. Don’t Consume Caffeine After 1 p.m.

Caffeine—the boost you get from coffee or tea—feels like a burst of energy for your brain, but it can secretly mess with your sleep. Caffeine can stay in your body for hours, sometimes even up to six hours.

So, if you have a coffee or soda in the afternoon, it’s like telling your body to stay awake, even when you want to relax later. Here’s a plan: set a “caffeine curfew” for yourself. After 1 p.m., try to avoid anything with caffeine.

Instead, take this as a chance to try other drinks. Herbal tea, for example, is a great choice with no caffeine, and it can actually be quite calming. Or, drink water—it keeps your body hydrated, which helps you relax naturally.

The best part? By skipping caffeine in the evening, you’re giving your body a chance to wind down on its own. This helps you get ready for a good night’s sleep.

Then, when it’s bedtime, you’ll likely fall asleep faster and feel more refreshed in the morning. Just think about waking up feeling ready to take on the day!

3. Make Your Bedroom a “Sleep-Only” Zone

Imagine your bedroom as a warm and cozy place where you can escape from the busy world. When you make your bedroom a “sleep-only” zone, you tell your brain, “It’s time to relax and get some rest.”

Start by cleaning up your room. This helps not just your room but also your mind feel better. Take away anything that reminds you of work, like laptops or papers, and put away exercise equipment.

This makes it easier for your brain to let go of stress and focus on relaxing. Now, let’s talk about bedding. Buying soft and comfy sheets and pillows is one of the best things you can do for yourself.

Choose bedding that feels nice and makes you want to snuggle in. Over time, your brain will learn that your bedroom is a place for good, restful sleep. When you go into your sleep sanctuary, your body and mind will know it’s time to relax.

It’s like turning off a busy day and turning on a peaceful night. Your brain will start to connect your bedroom with sleep, making it easier for you to fall asleep quickly.

4. Prepare for the Next Day

This is one of my favorite things to do before bed. When you are getting ready for bed, take a few moments to write a to-do list for the next day or choose the clothes you want to wear.

It might seem like a small thing, but it helps make your morning less stressful. Here’s the magic of it: By planning ahead, you stop late-night worries.

You know those times when you lie in bed and your brain starts racing, thinking about everything you need to do tomorrow? Well, a simple to-do list can help calm those busy thoughts.

It’s like putting up signs for your morning. You wake up knowing exactly what you need to do. No more rushing around trying to figure out your plans for the day.

Instead, you’ll have a clear plan that makes your mornings easier, more organized, and even more fun.

Just think about it: You’ll have extra time to enjoy your breakfast, sip your coffee slowly, or just take a moment for yourself before the day begins.

You might also like: Try My Sunday Night Routine for a Productive Week Ahead

5. 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 gives 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. Even enjoying a warm bath can work wonders. It’s 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.

6. 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 has a natural sleep-wake cycle called your circadian rhythm. When you stick to a regular bedtime, it’s like setting 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.

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!

a woman journaling

7. 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 provide your body with a small boost of nutrients that can actually support your sleep.

And then there’s herbal tea, like chamomile or valerian root. They have 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.

8. Take a Warm Bath

You’ve had a long day, and you’re ready to unwind. That’s where a warm self-care bath comes in. The warm water works wonders, helping to relax your muscles and melt away tension.

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.

You might also like: These Nighttime Prompts Will Help You Clear Your Mind
bathtub

9. 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.

Now, what kind of music should you choose? Think about instrumental music, classical melodies, or even the sounds of nature.

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, listening 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.

10. Stretch and Relax

Stretching is like giving your muscles a little love and care. 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.

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.

a woman stretching

11. 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 and paves the way for better sleep.

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 sets the stage for restful sleep. You’ll wake up feeling refreshed and ready to embrace a new day. 

12. 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 all about 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 all about 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.

You might also like: More Practical Tips for Getting Better Sleep Every Night

13. 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 enjoy the joy of reading and let your imagination roam freely.

As you delve deeper into your book, the worries and stresses of the day slowly fade away. They’re 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.

a woman reading

14. 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.

You can find magnesium in all sorts of tasty foods, like nuts, seeds, whole grains, and even dark chocolate. By including magnesium-rich options in your diet, you’re giving your body an opportunity at better sleep.

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

15. Get 8 Good Hours of Sleep

Think of sleep as your body’s reset button—it’s a nightly routine that is very important for your health. When you sleep, it’s like your body is getting a spa treatment.

It fixes up your body, helps your immune system, and even helps you handle your feelings. So, why should you aim for 8 hours? Well, it’s the perfect amount for most adults. It gives your body enough time to do all these important things.

Here’s the deal: Getting enough sleep isn’t just a nice thing to do; it’s something you really need. It’s like putting gas in your car or charging your phone.

When you get those 8 hours of good sleep, you give yourself the energy, focus, and positive attitude you need to face the day’s challenges.

You might also like: More Useful Tips for Creating a Relaxing Self-Care Evening Routine
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FAQ: Why Should I Always Do Certain Things at Night?

Having a routine before bed is like a secret superpower for a better life.

Consistency

Having a bedtime schedule helps your body know when it’s time to relax and sleep. When you follow the same routine every night, you can fall asleep faster and sleep better through the night.

Less Stress

Doing familiar things, like reading or taking a warm bath, helps calm your mind. Less stress leads to better sleep and helps you wake up feeling more relaxed.

Productivity Boost

Planning for the next day before bed gives you a head start. When you wake up, you’ll already have a plan, making you more organized and ready to tackle the day.

Self-Care

Bedtime routines can include taking care of yourself, like doing skincare or journaling. It’s like giving yourself a little treat, which makes you feel happier and more confident.

Mindfulness

Thinking about your day and feeling thankful before bed helps end your day on a good note. This makes you appreciate life more and feel happier overall.

Healthy Habits

Avoiding screens before bed helps you sleep better. It’s like giving your eyes and mind a break, which leads to better sleep and better health.

Will You Add Any of These Things to Do Before Bed to Your List?

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