Pre-Sleep Routine
Properly Prepare Your Body and Mind for Restful Sleep​

Create a calm bedroom environment: dim lights, set temperature to 60–67°F, and minimize noise with earplugs or a white noise machine. Allow 30–60 minutes for your routine, starting at the same time nightly.  For more info, see Sleep Environment.

2. Settle into Relaxation
Begin with 5–10 deep breaths: inhale through your nose for four counts, hold briefly, exhale through your mouth for six. Let your breath flow naturally as you proceed.

3. Engage in Calming Activities
Choose 2–3 soothing tasks, spending 5–15 minutes each, moving from active to passive:

4. Limit Screen Time: Stop using devices 1 hour before bed; use blue-light filters if necessary.

5. Light Stretching: Perform gentle stretches, like neck rolls or seated forward bends, to release physical tension.

6. Reading: Read a light book or magazine (avoid thrillers) to quiet the mind.

7. Meditation or Gratitude: Practice a 5-minute mindfulness meditation or jot down 3 things you’re grateful for.

8. Warm Drink or Bath: Sip herbal tea (e.g., chamomile) or take a warm bath to relax muscles.

9. Aromatherapy: Use lavender essential oil in a diffuser or on your pillow for calming effects.

10. Handle Disruptions Gently
If thoughts intrude, acknowledge them and refocus on your routine, perhaps journaling briefly to offload worries. Keep activities consistent nightly.

11. Conclude Mindfully
Once complete, lie down, take a few deep breaths, and focus on the sensation of your body sinking into the bed. Allow 1–2 minutes before closing your eyes to sleep.