What to Do Before Bed to Get Better Sleep

A good night’s sleep, often heralded as the cornerstone of a healthy lifestyle, is more than just the absence of tossing and turning. It’s a complex and restorative process that relies heavily on the hours leading up to the moment we close our eyes. Each night presents a new opportunity to influence our sleep positively, with the key lying in our pre-bedtime routines. Here are three essential pre-bedtime practices.


Meditation is a powerful tool for achieving better sleep. Its capacity to reduce stress and anxiety, two primary culprits of sleep disruption, makes it a fitting practice before bedtime. As you sit in silence, focusing on your breath or a chosen mantra, your mind begins to unwind from the distractions of the day. This mindful state facilitates a smooth transition into sleep. Consistent meditation helps to regulate your sleep patterns. It conditions your mind to associate bedtime with relaxation, eventually making sleep come more naturally. Additionally, meditation enhances the quality of your sleep by promoting deeper, more restful stages. You’ll wake up feeling refreshed, rejuvenated, and better equipped to tackle the day’s challenges.

Take a Bath

Taking a bath before bed can also enhance sleep quality. Immersion in warm water can help to relax muscles, ease tension, and promote a sense of tranquility. Increasing your body temperature and then lowering it can help induce deeper sleep. The body naturally starts to cool down before bedtime, and hastening this process can encourage a faster onset of sleep. If you have access to a hot tub, the therapeutic benefits can be even more significant. A hot tub, with its massaging jets, can offer a soothing, spa-like experience. Adding a few drops of essential oils to your bath or hot tub can also enhance the relaxation effect.

Avoid Screens

In today’s digital age, we often spend our evenings in front of screens, be it televisions, smartphones, or laptops. However, exposure to the blue light emitted by these devices can disrupt the production of melatonin, the hormone that controls our sleep-wake cycle, making it harder to fall asleep. Creating a digital-free zone in your bedroom and avoiding screens for at least an hour before bed can be a significant step towards better sleep. Instead of scrolling on your phone, consider reading a book, practicing gentle yoga, or listening to calming music to wind down.

Developing a pre-bedtime routine that incorporates meditation, a warm bath, and avoiding screens can dramatically improve the quality of your sleep. It may take some time to adjust to this new routine, but the potential benefits of a more restful, rejuvenating sleep are well worth the effort. Consistency is key. With patience and practice, you’ll find that these pre-bedtime habits can lead to more restful nights and more productive days.

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