A quality night’s sleep starts long before you hit the pillow.
By making a some intentional choices throughout the day you can improve both your sleep quality and recovery.
The steps below are designed to help optimize your sleep with minimal changes, focusing on what’s practical. Find what works best for you, and aim for consistency over perfection.
Optimizing Your Pre-Bedtime Routine
1. Morning Light Exposure
How you start your day will impact your ability to have quality sleep later on. Try to get sunlight exposure soon after waking to help align your internal body clock (circadian rhythm) with your daily schedule. If you’re up before sunrise, bright lights can substitute by cueing your body into wakefulness.
2. Caffeine Cut-Off (6+ Hours Before Bed)
Caffeine isn’t bad, but with a half-life of about six hours, its effects can linger long after consumption. Avoiding caffeine at least six hours before bed helps prevent it from interfering with your body’s ability to wind down, while still allowing you to enjoy its benefits to the fullest earlier in the day.
3. Avoid Large Meals or Heavy Snacks Close to Bed (2-3 Hours Before Bed)
Digestion is energy-intensive. Eating a large meal too close to bedtime can slow down the body’s transition to restful sleep, as your body now has to spend energy on digestion rather than just recovery. If you’re hungry, opt for a light snack that won’t disrupt digestion.
4. Mindful Hydration (1-2 Hours Before Bed)
Staying hydrated can sometimes mean frequent bathroom trips. Staying mindful of water intake leading up to bed can improve sleep quality by minimizing these interruptions. Aiming to taper off drinking water 1-2 hours before bed often helps.
5. Wind-Down Routine (1 Hour Before Bed)
Establishing a simple wind-down routine helps prepare your mind and body for sleep. This is subjective—whether it’s walking the dog, a shower, reading, or stretching, any calming activity can work. The key, with this and everything else, is consistency.
6. Reduce Blue Light Exposure (1 Hour Before Bed)
Blue light from screens at night can trick the body into thinking it’s still daytime, reducing melatonin production. Avoid screens if possible, or use blue light filters or night mode settings to minimize exposure.
7. Mind Dump or Reflection
Spend a few minutes jotting down any lingering thoughts, plans, or tasks for the next day. This clears mental “clutter” and can help you fall asleep without worrying about remembering details. Keeping a notepad next to your bed lets you jot down thoughts instead of trying to hold onto them overnight.
8. Temperature Control
Cooler temperatures promote restful sleep. The ideal sleep temperature is subjective, so take some time to find what feels best for you.
9. Consistency Over Perfection
There’s no one-size-fits-all approach here. Experiment with these strategies, keep what feels right for you, and aim for consistency. Small, regular steps will lead to meaningful improvements over time.