A Bedtime Routine for Nights When Sleep Won’t Come
Half of sleep is preparation
If you lie in bed tossing and turning for more than 30 minutes, it may be a sign that your body is still in “day mode.” Sleep does not begin the moment you lie down. It comes more naturally when you start lowering light, body temperature, and mental stimulation about 90 minutes before bed. Repeating the same sequence every day helps your body recognize in advance that it is time to sleep.
| Section | Key summary |
|---|---|
| Half of sleep is preparation | Short key point |
| Dim the lights starting 90 minutes before bed | Short key point |
| A step-by-step evening routine | 90 minutes before bed: Turn off the ceiling light and use only a lamp |
| Stop tossing and turning with the 20-minute rule | The key is to help your brain remember the bed only as a place for sleep |
| Sleep preparation begins before you get into bed | On nights when it is hard to fall asleep, the body is often still in day mode |
Dim the lights starting 90 minutes before bed
About 90 minutes before bedtime, turn off the bright ceiling light and leave on only one small lamp. Bright blue-toned light acts as a wake-up signal, so simply switching to a dim, warm-colored light can help sleepiness arrive faster. Put your phone down 60 minutes beforehand if possible, and if you must use it, lower the screen brightness to the minimum.
A step-by-step evening routine
- 90 minutes before bed: Turn off the ceiling light and use only a lamp. Stop drinking caffeinated beverages.
- 60 minutes before bed: Take a 10–15 minute shower or soak your feet in water around 40 degrees. As your raised body temperature drops, sleepiness follows.
- 30 minutes before bed: Put your phone outside the bedroom or somewhere out of reach. Read 5–10 pages of a paper book.
- 10 minutes before bed: Sit on the bed and repeat 10 breaths, inhaling for 4 seconds and exhaling for 6 seconds.
- Turn off the light and lie down. Write any tasks that come to mind on a bedside note, one line at a time, and leave them for tomorrow.
Stop tossing and turning with the 20-minute rule
If you still cannot fall asleep 20 minutes after lying down, do not force yourself to stay in bed. Get up and read a dull book for about 5–10 minutes in a dark living room, then return to bed when you feel sleepy. The key is to help your brain remember the bed only as a place for sleep.
| Time | Action | What to avoid |
|---|---|---|
| After 2 p.m. | Hydrate with water or herbal tea | Coffee and energy drinks |
| 90 minutes before bed | Lower the lighting | Bright ceiling lights |
| 60 minutes before bed | Take a warm shower | Intense exercise |
| 30 minutes before bed | Read a paper book | Smartphones and news |
Keeping your weekend wake-up time within 1 hour of your weekday wake-up time helps your sleep rhythm settle more quickly. Getting 10 minutes of sunlight in the morning can also help sleepiness arrive earlier that night.
If you follow this routine for more than 2 weeks and still have ongoing trouble falling asleep, or if snoring or daytime sleepiness is severe, do not just endure it alone. Consult a sleep specialist to check the cause.
Sleep preparation begins before you get into bed
On nights when it is hard to fall asleep, the body is often still in day mode. Starting 90 minutes before bed, dim the bright lights and keep screens and work conversations away so the body can slowly shift into night.
If you still cannot sleep 20 minutes after lying down, do not force it. Get up briefly instead. It is important to keep the bed from becoming a place associated with tossing and turning.