Skip to content
Getting a good night’s sleep isn’t always about what you do once your
head hits the pillow. Sometimes, the habits you follow during the day
can have a much bigger impact on how easily you fall asleep at night.
If you often find yourself tossing and turning, waking up during the
night, or feeling tired in the morning, making a few simple changes
before bedtime may help you create a more relaxing nighttime routine.
Here are some simple habits you can try for three days to help prepare your body and mind for better sleep.
1. Give Your Body Time to Slow Down
One of the easiest things you can do before bedtime is create a period of calm.
Instead of going directly from work, chores, social media, or television to your bed, give yourself some quiet time.
Dim the lights, put away unnecessary distractions, and choose a relaxing activity.
You could:
- Read a few pages of a book
- Listen to calm music
- Take a warm shower
- Do gentle stretching
- Practice slow breathing
- Prepare your clothes for the next morning
The goal isn’t to force yourself to fall asleep. It’s simply to give
your body a signal that the busy part of the day is coming to an end.
2. Put Your Phone Away
Your phone can easily become one of the biggest distractions at night.
You may plan to check one message and suddenly realize that you’ve been scrolling for another hour.
Try putting your phone away at least 30 minutes before going to bed.
If you use your phone as an alarm, place it somewhere away from your pillow so you’re less tempted to keep checking it.
You can also turn off unnecessary notifications during the night.
A quieter environment can make it easier to focus on relaxing rather than constantly checking for new messages.
3. Be Careful With What You Eat and Drink
What you consume in the evening can also affect how comfortable you feel when trying to sleep.
Avoid going to bed immediately after a very heavy meal. Give your body enough time to digest.
It may also help to limit caffeine later in the day, especially if you’re sensitive to its effects.
Coffee, energy drinks, tea, and some soft drinks can contain caffeine that may interfere with sleep.
Instead, choose a relaxing evening routine and stay adequately
hydrated throughout the day without drinking excessive amounts right
before bed.
Create the Same Bedtime Routine for Three Days
Consistency can make a big difference.
For the next three nights, try going to bed and waking up at approximately the same times.
Before bed, follow the same relaxing sequence.
For example:
9:00 PM: Finish your evening meal.
9:30 PM: Reduce screen time and dim the lights.
9:45 PM: Take a warm shower or do some gentle stretching.
10:00 PM: Read or listen to something relaxing.
10:30 PM: Get into bed and allow yourself to relax.
Your exact schedule doesn’t have to look like this. The important
part is creating a routine that feels comfortable and is realistic for
your lifestyle.
Make Your Bedroom More Comfortable
Your sleeping environment matters too.
Keep your bedroom comfortable, quiet, and as dark as possible.
Make sure your pillow and mattress feel comfortable for you.
If the room is too warm, try lowering the temperature or improving airflow.
You can also reduce unnecessary light from electronic devices.
A peaceful bedroom can make it easier for your brain to associate the space with rest.
Don’t Try to Force Sleep
One common mistake is becoming frustrated when sleep doesn’t come immediately.
You look at the clock and start thinking, “I only have a few hours left.”
That can make you feel even more alert.
Instead, focus on relaxing rather than trying to force yourself to sleep.
Take slow breaths, relax your shoulders, and let your thoughts settle naturally.
If you regularly struggle with sleep or your sleep problems are
affecting your daily life, consider talking with a healthcare
professional.
Give It Three Nights
You don’t need to completely change your lifestyle overnight.
Start with a few simple habits and repeat them for three nights.
Turn down the lights.
Put your phone away.
Avoid late caffeine.
Create a relaxing routine.
Keep your bedroom comfortable.
And most importantly, give yourself time to wind down.
Small changes can become powerful habits when you repeat them consistently.
A better night’s sleep may start long before you actually get into bed.