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13 Pre-Bed Rituals That Actually Work (And 5 That Don't!)

13 Pre-Bed Rituals That Actually Work (And 5 That Don't!)

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Struggling with sleep? Your bedtime routine could be to blame. Learn the secrets to a better night’s sleep with ’13 Pre-Bed Rituals That Actually Work (And 5 That Don’t!).’

Find out which habits help or hinder rest and make easy changes for peaceful slumber. Ready for rejuvenating nights?

13 Pre-Bed Rituals That Actually Work

effective pre sleep rituals

Looking to improve your bedtime routine? Consider incorporating some simple yet effective pre-bed rituals into your evening.

Taking a warm bath or shower, relaxing in dim light, or even doing some gentle stretches can all help you unwind and prepare for a restful night’s sleep.

Give these rituals a try and see the positive impact they can have on your sleep quality.

Take a warm bath or shower

Take a warm bath or shower
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Taking a warm bath or shower before bed is like hitting the snooze button on your day’s worries.

It’s your ticket to chillax mode, making your muscles go ‘ahh’ and telling your brain it’s sleepy time.

Sweet dreams await!

Relax in dim light

After soaking in a warm bath or shower, keep the chill vibes going with some low light.

It’s like telling your body, ‘Hey, it’s sleepy time.’

Plus, dim lights get your brain making that sleepy juice, melatonin.

Nighty night!

Read a book

Read a book

Snuggling into bed with a book is like a secret handshake with sleep. Pick something chill, so your brain doesn’t start doing somersaults.

Maybe set an alarm, so you don’t accidentally pull an all-nighter. Find a snug spot, and oh, real books only, no screens!

Listen to calming music

Get cozy and ready for dreamland by playing some chill tunes.

Think soft beats or the sound of raindrops.

It’s like a lullaby for grown-ups.

Press play, kick back, and let the music do its magic.

Sweet dreams ahead!

Do some gentle stretches or yoga

Do some gentle stretches or yoga

Ease into your night with some chill stretching or yoga. It’s like giving your body a nice, warm hug before bed.

  • Child’s Pose: Like curling up in bed, but better for your back.
  • Cat-Cow Stretch: Get that spine wiggly and happy.
  • Standing Forward Bend: Let those hammies and back say ‘ahhh.’
  • Corpse Pose: Just lie down, breathe, and feel the zen wash over you.

Practice relaxation techniques like deep breathing or meditation

Chill out before hitting the hay with some easy peasy relaxation moves like deep breaths or a bit of meditation.

This can help quiet those buzzing thoughts and get you ready for some sweet dreams.

It’s like telling your body, ‘Hey, let’s slow down.’

Write in a gratitude journal

a gratitude journal

As you chill before bed, why not scribble in a gratitude journal? Listing things you’re grateful for can warm your heart. Just a few notes each night can brighten your outlook.

  • Remember happy moments
  • High-five to folks who’ve got your back
  • Pat yourself on the back for cool stuff you did
  • Smile at the little joys

Spend time with loved ones (offline)

Hanging out with your peeps before hitting the hay is like a secret sauce for awesome relationships.

It’s all about laughs, stories, and that warm fuzzy feeling.

Plus, you’ll sleep like a baby and wake up smiling.

Avoid caffeine and alcohol in the evening

Kicking caffeine and booze to the curb after sunset can be a game-changer for your sleep. It’s like giving your body a VIP pass to dreamland.

  • Caffeine and alcohol are party crashers for your sleep cycle.
  • They make you play a game of nighttime tag – waking up when you should be snoozing.
  • Ditching them means you get to stick to your sleep schedule like glue.
  • Swap them out for something chill like herbal tea or warm milk. It’s like a bedtime hug for your insides.

Create a relaxing bedtime routine

a relaxing bedtime routine

Getting into a chill bedtime groove is like a magic spell for awesome sleep.

Try reading, soaking in a hot bath, or some easy yoga.

Doing the same chill stuff each night tells your brain, ‘Hey, it’s sleepy time.’

Sweet dreams!

Make sure your bedroom is dark, quiet, and cool

Creating a snooze paradise means making sure your room’s as dark as a cave, as quiet as a library, and as cool as a cucumber.

  • Blackout curtains? Yes, please.
  • White noise machine or fan? Game-changer.
  • Keep it chilly, around 60-67°F.
  • Bye-bye, glowing gadgets!

Get regular exercise, but not too close to bedtime

To sleep like a baby, move your body during the day, but not right before bed. Exercise is awesome for zzz’s, just not when it’s bedtime.

Keep workouts away from your pillow time for the best snooze fest.

Limit screen time before bed (including phones, TVs, and computers)

Cut down on screen time before hitting the hay to boost your Zzz’s. Blue light’s a sneaky sleep stealer. Aim to unplug an hour before bedtime. Here’s how:

  • Switch on night mode
  • Crack open a book
  • Chill with tunes or podcasts
  • Zen out with some yoga

5 Pre-Bed Rituals That Don’t Work

ineffective bedtime routines debunked

Hey, before you hit the hay, steer clear of these pre-bed rituals that simply won’t work for you.

Watching TV or scrolling through your phone in bed can mess with your sleep quality.

Working late into the night or indulging in a heavy meal or sugary drinks close to bedtime can also disrupt your sleep patterns.

Watching TV in bed

Turning on the TV in bed might seem like a cozy wind-down, but it’s actually a sneak thief of sleep!

  • That screen glow is basically an anti-sleep serum for your brain.
  • Exciting shows keep your brain jogging when it should be snoozing.
  • Thrillers and dramas? Hello, bedtime stress!
  • Plus, the flicker and chatter can totally annoy your snooze buddy.

Using electronic devices in bed

Scrolling in bed? Bad idea if you love your ZZZs. Your phone’s blue light is like an espresso shot for your brain, keeping you wide awake.

Try ditching the screen an hour before bed for better snooze vibes.

Working in bed

Ever tried knocking out some work in bed before zzz’s? Bad call. Doing this messes with your brain’s chill mode, making it tough to catch those z’s.

  • Your brain thinks your bed’s for work, not snoozing.
  • Hello, stress!
  • Screen glow kills sleepy vibes.
  • Wave goodbye to sweet dreams.

Eating a heavy meal close to bedtime

Chowing down on a big meal before hitting the sack can mess with your zzz’s.

It’s like your tummy’s throwing a party when you’re trying to sleep.

Keep it light at night to avoid the toss-and-turn tango.

Drinking sugary drinks before bed

Chugging down sweet drinks before hitting the hay? Bad idea. It’s like throwing a dance party in your body when it’s time to chill.

  • Sugar keeps your eyes wide open.
  • You’ll be running to the bathroom all night.
  • Hello, cavities!
  • Zero zzz’s benefits.

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