Falling asleep doesn’t usually begin when your head hits the pillow.
For many sleep experts, it actually starts well before that with a simple habit: a wind-down routine.
A relaxing set of evening habits can signal to your body that it’s time to rest, says Allison Harvey, a clinical psychologist and professor at the University of California, Berkeley.
Those habits might include quiet hobbies, small self-care rituals or adjusting your environment to make it more sleep-friendly.
“If we can switch off a sense of any threat that’s mounted from the day, that will support our sleep,” Harvey said.
Here are four evidence-based strategies sleep specialists recommend to help prepare your body for a good night’s rest.
Dim the lights
Lighting plays a powerful role in your body’s sleep cycle.
Reducing light levels in the evening can encourage the release of melatonin, the hormone that helps regulate the body’s circadian rhythm and signals that it’s time to sleep.
Experts suggest switching off bright overhead lights at night and using dim lamps or low-wattage lighting instead.
Even small amounts of light can disrupt sleep, Harvey said, so using blackout curtains or an eye mask can help block lingering light once you’re in bed.
Cool down your body
Lowering your body temperature is another signal that sleep is approaching.
Dr. Seema Khosla, a sleep medicine physician and host of the podcast produced by the American Academy of Sleep Medicine, says the faster your internal temperature drops, the easier it can be to fall asleep.
“The quicker your body temperature falls, the quicker you fall asleep,” she said.
One way to encourage that change is to take a warm bath or shower before bed. When you step into a cooler room afterward, the temperature shift can help trigger sleepiness.
Keeping the bedroom cooler can also help. Many sleep specialists recommend a room temperature of around 20 °C.
Avoid stimulating activities
The moments before bed are best spent in a calm state of mind.
Activities that trigger strong emotions, even positive ones, can make it harder to fall asleep.
“This is not the time to check one last email or text with friends about exciting plans,” Harvey said.
Instead, she recommends building comforting associations with bedtime.
Small moments of connection can help. Something as simple as hugging a partner or child before bed can create a sense of calm and security.
Write down tomorrow’s worries
Racing thoughts can keep many people awake at night.
To prevent that mental chatter from appearing at bedtime, Harvey suggests dealing with concerns earlier in the evening.
“We don’t want it all to come pounding down,” once you’re trying to sleep, she said.
Writing down tasks or worries on paper can help clear your mind. List the issue and one simple step you’ll take the next day to address it.
The key is not to start solving the problem right away.
“Once people get into problem-solving, that becomes arousing,” Harvey said.
A consistent wind-down routine doesn’t need to be complicated.
But over time, those small habits can train your body to recognize when it’s time to switch from the stresses of the day to the rest your brain and body need overnight.
