Build a calming pre-sleep routine

Start winding down 30-60 minutes before bed with calming activities: read a physical book, take a warm bath or shower, do gentle stretching, or listen to calm music. Avoid screens, intense conversations, and stimulating content during this window.

Why It Works

A consistent pre-sleep routine acts as a behavioral cue that signals your nervous system to shift from sympathetic (alert) to parasympathetic (rest) mode. The warm bath is particularly effective because the subsequent drop in core body temperature after exiting the water mimics the natural temperature decline that triggers sleepiness. Cognitive behavioral therapy for insomnia (CBT-I) includes bedtime routines as a core component.

Tips

• A warm bath or shower 1-2 hours before bed has been shown to reduce sleep onset latency
• Keep the routine the same each night so your body learns the sequence
• Dim household lights during your wind-down period to support melatonin production
• If reading, choose calming material rather than thrillers or work-related content