Sleep Routines & Habits

Why Routines Matter

Your body thrives on consistency. Routine behaviors signal your internal systems when to be alert and when to rest. By building consistent habits around sleep, you strengthen your circadian rhythm and make quality rest predictable rather than random.

This is educational guidance only, not medical advice. For sleep disorders or concerns, consult healthcare professionals.

Evening Routines: Preparing for Sleep

An effective evening routine starts 2-3 hours before your target bedtime. The goal is to gradually transition from wakefulness to rest.

2-3 Hours Before Bed

• Dim your lights: Lower lighting throughout your living space to encourage natural melatonin production
• Finish eating: Complete your last meal to avoid digestive discomfort during sleep
• Reduce stimulation: Shift away from work tasks and stressful activities
• Limit blue light: Reduce screen time or use blue light filters on devices

1 Hour Before Bed

• Lower temperature: Set your thermostat to 65-68°F (18-20°C)
• Warm bath or shower: The subsequent drop in body temperature promotes sleepiness
• Relaxation activities: Read, stretch gently, or practice meditation
• Prepare your space: Ensure your bedroom is dark, quiet, and comfortable

Final 30 Minutes

• Calm activities only: Physical books, calm music, or breathing exercises
• Consistent bedtime: Go to bed at the same time every night
• No screens: Keep phones, tablets, and computers out of the bedroom

Morning Habits: Setting Up Success

Your morning routine is just as important as your evening routine. How you start your day affects how well you'll sleep that night.

Upon Waking

• Consistent wake time: Wake up at the same time daily, including weekends
• Get sunlight immediately: Spend 10-15 minutes outside within 30 minutes of waking
• Avoid snoozing: Multiple alarms fragment sleep and make waking harder

First Hour

• Hydrate: Drink water to help your body wake up
• Move your body: Light exercise or a short walk boosts alertness
• Delay caffeine: Wait 90-120 minutes after waking for optimal cortisol timing
• Eat breakfast: A morning meal helps regulate metabolic rhythms

Daily Habits Affecting Sleep

Beyond morning and evening routines, several daytime habits significantly impact nighttime sleep quality.

Caffeine Management

Caffeine has a half-life of 5-6 hours and can remain in your system for 10-12 hours. Set a caffeine cutoff time at least 8-10 hours before bed. If you sleep at 10 PM, avoid caffeine after 12-2 PM.

Exercise Timing

Regular exercise improves sleep quality, but timing matters. Morning or early afternoon exercise is ideal. Intense exercise within 3 hours of bedtime can be too stimulating for some people, though gentle movement like yoga or walking is usually fine.

Strategic Napping

Short naps (20 minutes) can boost alertness without affecting nighttime sleep. Longer naps or naps after 3 PM may interfere with your ability to fall asleep at bedtime.