Wind-down routines & sleep habits

What is a good wind-down routine before bed?

A good wind-down routine is a calm, repeatable 30 minutes or so before bed. Dim the lights, put devices away, and do something relaxing such as reading or gentle stretching. Sleep Foundation suggests a 30 to 60 minute device-free buffer before sleep, and a fixed wake-up time to keep your body clock steady.

How long before bed should I stop using screens?

Stop using screens 30 to 60 minutes before bed. Sleep Foundation advises this buffer because blue light from phones, tablets and TVs can interfere with your body's melatonin production, the hormone that signals it is time to sleep. If you can manage longer, a screen-free hour is even better.

What time should I stop drinking caffeine to sleep well?

Stop caffeine at least 8 hours before bedtime. Sleep Foundation gives the example that if you go to bed at 10 p.m., you should avoid caffeine after 2 p.m. Caffeine has a half-life of roughly 2 to 12 hours, so it stays in your body much longer than most people expect, and some people need a 10-hour gap.

Does alcohol help you sleep?

Not really. Alcohol is a sedative, so it can make you feel relaxed and drowsy and may shorten the time it takes to fall asleep at first. But it tends to disrupt the rest of the night. It reduces REM sleep and, as it wears off, can make sleep lighter and more broken in the second half of the night.

What is the best bedroom temperature for sleep?

A cool bedroom helps. Sleep Foundation says the best room temperature for sleep is roughly 65 degrees Fahrenheit (about 18 degrees Celsius), with a range of 65 to 68 degrees F. Your core body temperature naturally drops as sleep approaches, and a cool room supports that drop.

Does a dark room help you sleep better?

Yes. Sleep Foundation says it is best to sleep in as much darkness as possible. Light slows or halts melatonin, the hormone your body makes in response to darkness, and closing your eyes is not enough to block it. A dark room supports deeper, less interrupted sleep.

Does white noise help you sleep?

Maybe. The research is mixed. Some studies found adults fell asleep 38% faster with white noise, and it may help in loud environments, but a systematic review concluded that more research is needed before white noise can be widely recommended as a sleep aid. It may work for some people and do nothing for others.

What is a bedtime routine for adults?

A bedtime routine for adults is a short, repeatable set of calming steps in the 30 minutes to 2 hours before sleep. Core steps include a consistent sleep schedule, putting electronics away, a warm bath at least an hour before bed, light stretching or breathing, reading and writing a quick to-do list.

Is it bad to eat right before bed?

Eating a large meal right before bed can disrupt sleep. Most experts advise stopping eating 2 to 4 hours before bedtime. High-calorie meals eaten less than an hour before bed can make it take longer to fall asleep, and eating close to bedtime is related to acid reflux and heartburn.

Does a warm drink before bed help you sleep?

It may, mostly through routine. Evidence that any particular warm drink improves sleep is limited. Warm milk has some small studies behind it, and the amounts of tryptophan and melatonin in it may not be enough to improve sleep on their own. The comforting habit of a warm, caffeine-free drink may still signal your body to wind down.

Does going to bed at the same time every night matter?

Yes, it matters. The CDC lists going to bed and getting up at the same time every day as a core healthy sleep habit. A regular schedule helps your body clock know when to feel sleepy and when to feel alert, which can make falling asleep easier and mornings less groggy.

Does exercise help you sleep, and how late is too late?

Yes, regular exercise generally helps sleep. Sleep Foundation says moderate to vigorous exercise can improve sleep quality for adults, helping them fall asleep sooner and lie awake less during the night. As for timing, traditional advice is to avoid intense workouts in the three hours before sleep, though research on late exercise is mixed.

What can I do in bed to relax when I can't switch off?

Try a relaxation exercise. Sleep Foundation describes six methods that can help you unwind in bed: belly breathing, 4-7-8 breathing, body scan meditation, yoga nidra, progressive muscle relaxation and non-sleep deep rest. In 4-7-8 breathing you inhale through your nose for 4 seconds, hold for 7 and exhale through your mouth for 8.

What is a nightcap without alcohol?

A nightcap without alcohol is a warm, caffeine-free drink you sip as part of your wind-down, such as herbal tea. Alcohol may make you drowsy at first but tends to fragment sleep later, so a non-alcoholic version keeps the relaxing ritual without that downside. Chamomile is the classic choice.

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