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.

Pick two or three simple steps and do them in the same order each night, so your body learns the signal. Options include a warm bath or shower, slow breathing, journaling or a to-do list, and soft music.

Support the routine with the right room. Many people sleep best with the bedroom around 65 degrees Fahrenheit, with heavy curtains or an eye mask to block light and earplugs or white noise to soften sound.

Limit caffeine in the afternoon and avoid big meals and alcohol late in the evening. Expect the routine to take a few weeks to feel natural. If you still sleep poorly, see a doctor, since better habits do not always solve a sleep disorder. Noddie Night's free sleep guide also walks through a simple wind-down.

Source: Sleep Foundation - Mastering Sleep Hygiene: Your Path to Quality Sleep

Read more on noddienight.com

• The 60-Minute Wind Down Routine Before Bed, Step by Step
• How to Build a Bedtime Routine for Adults That Lasts

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