We all know that good sleep is key to recovery, performance, and overall well-being. But falling asleep isn’t always as simple as just lying down and closing your eyes. A proper wind-down routine can help signal to your body that it’s time to rest, making it easier to fall asleep and improve your overall sleep quality.
Here are 14 science-backed ways to wind down before bed and set yourself up for a better night’s sleep.
Why a Wind-Down Routine Matters
Your body operates on an internal clock, known as your circadian rhythm, which regulates when you feel awake and when you feel sleepy. As the evening progresses and it gets darker, your brain naturally releases melatonin, a hormone that prepares your body for rest.
The right wind-down habits can help reinforce this natural process, lower stress levels, and prevent disruptions that can delay sleep. On the flip side, activities that stimulate your brain—like scrolling through social media or watching an intense movie—can have the opposite effect, making it harder to relax and fall asleep.
14 Easy Wind-Down Tips
1. Read a Book Swap out screen time for a few pages of a novel. Research shows that reading before bed can help reduce stress and improve sleep quality. Bonus points if it’s a physical book instead of a backlit screen.
2. Sip Herbal Tea Skip the alcohol (which can disrupt deep sleep) and opt for a caffeine-free herbal tea like chamomile or lemon balm. Studies suggest they can help relax the body and even shorten the time it takes to fall asleep.
3. Take an Evening Stroll A slow-paced walk after dinner can aid digestion, reduce stress, and increase melatonin production. Plus, gentle movement helps shift the body into a relaxed state.
4. Dim the Lights Bright artificial lights, especially from screens, suppress melatonin. Switch to lamps with warm, soft lighting in the evening and minimize screen exposure at least an hour before bed.
5. Breathe Deeply Slow, deep breathing helps activate the parasympathetic nervous system (your body’s “rest and digest” mode). Try inhaling deeply through your nose, holding for a few seconds, and exhaling slowly.
6. Try Meditation Guided meditation, progressive muscle relaxation, or mindfulness exercises can help quiet racing thoughts and lower cortisol levels, making it easier to drift off to sleep.
7. Take a Warm Shower or Bath Research suggests that a hot bath about 90 minutes before bed can help you fall asleep faster. The warm water raises your body temperature, and as you cool down, it signals your body that it’s time for rest.
8. Use Visualisation Techniques Picture yourself in a calming scene—floating in warm water, lying in a meadow, or walking through a quiet forest. This type of mental imagery can help quiet the mind and reduce tension.
9. Get Cozy Create a comforting environment with soft blankets, warm socks, and a relaxing space. The Nordic concept of “hygge” is all about cultivating coziness to enhance relaxation and well-being.
10. Cuddle with a Loved One (or a Pet!) Close contact with a partner, friend, or pet boosts oxytocin and serotonin levels, reducing stress and promoting relaxation. If your pet enjoys snuggling, they can be a great part of your wind-down routine.
11. Stretch or Do Gentle Yoga Loosening up tight muscles through stretching or slow yoga movements can relieve physical tension and encourage relaxation. Even just five minutes can help shift your body into a more restful state.
12. Slow Down Your Skincare Routine Rather than rushing through your nighttime skincare steps, treat them as a mindful ritual. The simple act of slowing down and focusing on self-care can help you transition into a more relaxed state.
13. Journal, Doodle, or Make a To-Do List Writing out thoughts, jotting down gratitude lists, or even doodling can help process emotions, reduce stress, and clear mental clutter before bed.
14. Listen to Something Relaxing Instead of scrolling on your phone, try listening to an audiobook, a calming podcast, or relaxing music with slow tempos. Studies show that gentle sounds can lower heart rate and help ease the body into sleep.
Final Thoughts
There’s no one-size-fits-all approach to winding down, so experiment with different techniques and find what works best for you. Whether it’s reading, stretching, or sipping herbal tea, the key is consistency—stick with your routine, and your body will start to recognize these signals as cues for sleep.
Give some of these tips a try tonight and see how they impact your sleep quality!
Need more help than this? Why not book in for a sleep assessment. We monitor your sleep for 3 nights with a convenient wearable and get you to fill in a bit of paperwork then assist you towards improving qulaity and qualitity of sleep.
Ref: oura.com