When sleep is difficult, it's easy to focus only on what happens once your head hits the pillow. However, good sleep starts well before bedtime. How you move through your day, what and when you eat, your stress level, and even your bedroom environment can all influence how easily your body and mind settle down at night.
Here are five habits to consider as you build a routine that supports better sleep.
Stress does not automatically disappear when the day ends. If your mind has been running all day without a chance to decompress, that mental energy can follow you to bed.
Find small ways to release stress throughout the day, whether it’s taking a walk, stretching, stepping outside, or practicing a few minutes of slow breathing. Regular physical activity can also help to regulate your sleep-wake cycle and reduce stress.
A large or heavy meal close to bedtime can make it hard to get comfortable as your body continues to digest. Try finishing dinner at least two to three hours before bed, and notice which foods leave you feeling your best at night.
Reducing fluid intake two to three hours before bed may help limit bathroom trips. Alcohol can make you feel sleepy initially, but it can disrupt sleep later in the night, so consider limiting it, particularly in the hours before bedtime.
Sometimes the biggest barrier to sleep is the “hamster wheel” of thoughts that starts spinning as soon as everything gets quiet.
I often encourage members to get those thoughts out of their heads and onto paper before bed. Write down lingering reminders, worries, or items on tomorrow’s to-do list. Putting them on paper may help you let go of them for the night. If you wake with something on your mind, keep a notepad nearby and jot it down rather than reaching for your phone.
Avoid checking the time when possible. Watching the clock can lead you to calculate how much sleep you have left or worry about falling back asleep, making it even harder to relax.
Your brain and body respond to cues. Going to bed and waking up around the same time each day helps reinforce your natural sleep-wake cycle.
Create a routine that signals it’s time to power down. Dim the lights, put technology away, take a warm shower, stretch, practice box breathing or progressive muscle relaxation, or read a calming book. Reducing bright light and screen exposure before bed can also support your body’s natural melatonin production.
Pain, temperature, noise, light, an uncomfortable mattress or pillow, and the need to use the bathroom can all interrupt sleep. A cool, dark, quiet, and comfortable bedroom can make a meaningful difference.
There is no perfect wind-down routine for everyone. Start with one or two changes, notice what helps you feel calmer and more comfortable, and build from there. If you would like support finding habits that work for your lifestyle, our SENS Health Coaches can help you create a realistic routine that supports your goals.