You know that feeling. You crawl into bed and instead of sleeping, your mind races. Thoughts swirl and suddenly everything from bills on your to-do list to your long term financial goals flash before your eyes.
Here’s what you need to know…
If you struggle to fall asleep every night, it’s not your fault. In fact, according to research it’s more common than you might realize — and not doing things to help your body wind down before bed is only making things worse.
In this handy guide, everything you need to know about evening habits you can start today to lower stress and allow your body to calm down naturally is outlined below.
What You’ll Learn:
- If stress is ruining your sleep
- The best habits to fall asleep faster
- How to create a calming evening routine that you’ll actually follow
- The mistakes you should avoid before bedtime
Don’t Let Stress Ruin Your Sleep
Before jumping into how to wind down before bed, let’s look at the connection between stress and sleep. Spoiler alert: it’s huge.
According to the American Academy of Sleep Medicine, sleep issues related to stress impact 74% of adults. Nearly 3/4 of Americans tossing and turning because their mind and body aren’t relaxed.
But wait, there’s more…
The Sleep Foundation reports that over half of adults claim stress and anxiety are the leading cause of their sleep troubles. Not diet or lifestyle habits. Stress was the number one culprit.
Enough Is Enough
Eliminating sources of stress will always be helpful when it comes to sleeping. But what you do before bedtime plays a HUGE role, too.
Building a relaxing bedtime routine that allows your body and mind to decompress after a long day is critical. Simple. Right? Yet most people don’t do this.
These Evening Habits Help You Fall Asleep Faster
Turn Off Screens One Hour Before Bed
Anyone who says technology isn’t ruining sleep cycles is sadly mistaken.
Looking at phones and laptops before bed sends signals to the brain that it should stay awake. That’s because they emit blue light which inhibits the production of melatonin, a hormone that helps the body realize when it should sleep.
Put the phone down at least ONE hour before bed. Hard newsflash. But give the body the break it needs by swapping screen time with a book, meditation, gentle stretches or whatever is preferred that doesn’t involve a glowing screen.
Old school? Sure. But it works.
Use a High Quality Dab Rig
Now this might sound surprising, but for anyone who enjoys partaking in cannabis before bed, making sure to use the highest quality dab rig possible makes a real difference.
Going for a low quality rig can hinder the experience. Not only is coughing the last thing needed when trying to relax, but low quality rigs don’t allow for an optimal temperature. Temperature makes a MAJOR difference.
Using the highest quality rig available ensures hitting the sweet spot every dab.
Don’t rush the relaxation ritual.
Create a Relaxing Evening Ritual
There should be a period of time between when the day’s responsibilities are done and when it’s time to hit the hay.
Creating a relaxing ritual is key. Some people meditate, others read a book. There’s no wrong way to unwind — but picking something calming and sticking to it every night is the goal.
Popular activities include:
- Light stretches/yoga
- Journaling
- Reading a book
- Listening to music
- Taking a shower
Speaking of showers…
Take a Hot Shower Before Bed
Not only is this one of the most popular pre-sleep routines, but it has science to back it up.
When a hot shower is taken and then stepped out of, body temperature drops. When sleeping at night, body temperature naturally dips. By showering before bed and allowing the body to cool, that temperature drop is mimicked — signaling to the body that it’s time to sleep.
Dim the Lights in Your Home After Dark
This one is simple. Just like phones and tablets, bright lights tell the brain to stay awake.
Switch out overhead lighting for lamps at night. Light some candles. Don’t underestimate how much lighting can impact nightly rituals.
Tip: If overhead lights are needed in the bedroom, swap regular light bulbs for warm lights (around 2,700k works great).
Write Down What’s Stressing You
One of the biggest reasons people can’t sleep is because they have so much on their mind.
Take five minutes before bed to write down what’s causing stress. Make a to-do list. Write out whatever it is that’s keeping you up. And then close that notebook and put it away.
Similar to deep breathing, this allows the mind to relax knowing everything that needs to be remembered is written down.
Don’t Drink Coffee After 2PM
The biggest issue with drinking coffee after lunchtime is simple: caffeine.
Studies show caffeine can stay in the system between 4–6 hours. So a coffee at 3PM could still be active at 9PM. The body needs time to process that afternoon espresso. Cutoff time? 2PM.
How To Create a Bedtime Routine You’ll Follow Every Night
Any routine will only work if it’s followed consistently.
By sticking with the same routine night after night, the brain is trained into recognizing the pattern and preparing for sleep automatically. Cue sleepy-time hormones.
Want to start a bedtime routine but not sure where to begin? Pick one or two of the tips above and start there. Ease into a bedtime routine and watch sleep improve over time.
Stick with it for two weeks. The results will speak for themselves.
What You Should Avoid Doing Before Bedtime
Just as important as the healthy habits to sleep better are the habits to avoid before bedtime.
Steering clear of activities that can raise heart rate, inhibit melatonin, or trigger anxiety before bed is critical to developing a consistent sleep schedule.
Here are a few things to avoid before bedtime:
- Eating large meals before bed
- Working out right before bed
- Consuming caffeine after 2PM
- Looking at a phone or computer screen
- Looking at news or scrolling social media
- Arguments or watching stressful movies
- Reaching for alcohol as a sleep aid
Ever notice how after a drink it never feels like a good night’s rest was achieved? Alcohol might help with falling asleep, but it interferes with the REM cycle — which means waking up groggy.
There’s no need to completely avoid the above, just save them for the morning.
A Better Sleep Starts With Better Evening Habits
Improving a sleep schedule doesn’t have to be overly complicated. It doesn’t even have to cost a lot of money.
For better sleep, the best bet is to focus on building a bedtime routine that’s enjoyable and something to look forward to each night. Not only will it help with falling asleep faster, but it allows for unwinding after a long day.
Here’s a quick recap of the best ways to sleep better at night:
- Dim the lights at home
- Turn off screens an hour before bed
- Do something enjoyable as a bedtime ritual
- Take a hot shower before bed
- Write down thoughts before sleeping
- Don’t drink coffee after 2PM
Sleep is precious. Start with one thing tonight and stick with it.
