You can't go from scrolling Instagram to deep sleep. Your body needs a transition. A bedtime routine signals your brain that sleep is coming.
The Ideal Bedtime Routine
9:00 PM - No Screens
Blue light suppresses melatonin. Put away phones, tablets, and computers at least 1 hour before bed.
Use instead: E-readers with warm light settings, physical books, or audiobooks
9:15 PM - Dim the Lights
Bright lights also suppress melatonin. Switch to lamps, candles, or warm-toned lighting.
9:30 PM - Calming Tea
Best for sleep: Chamomile, passionflower, valerian root, or magnesium powder in warm water
Avoid: Caffeine (obviously), but also large amounts of any liquid (reduces nighttime wake-ups)
9:45 PM - Skincare & Hygiene
Your evening routine becomes a sleep cue. Wash face, brush teeth, moisturize. Make it calming, not rushed.
Create a spa-like bathroom for this ritual.
10:00 PM - Read Fiction
Fiction, not non-fiction. Business books and self-help stimulate your brain. Fiction relaxes it.
Goal: 15-30 minutes until you feel drowsy
10:30 PM - Lights Out
Ideally, lights out by 10:30 for 8 hours of sleep before a 6:30 AM wake time. Adjust based on your schedule.
The Bedroom Environment
Temperature
60-67°F is ideal. Your body needs to cool down to sleep well.
Darkness
Blackout curtains or a sleep mask. Even small amounts of light disrupt sleep.
Sound
White noise machine, fan, or earplugs if you live somewhere noisy.
Bedding
- Silk or satin pillowcase: Better for skin and hair
- Breathable sheets: Cotton or linen
- Quality mattress: Replace every 7-10 years
What to Avoid
Screens. The worst sleep disruptor. No negotiation.
Intense exercise. Finish workouts 3+ hours before bed.
Large meals. Eat dinner 2-3 hours before bed.
Alcohol. Disrupts REM sleep even though it makes you drowsy.
Arguments or stressful conversations. Save them for morning.
The Minimal Bedtime Routine (20 minutes)
- 9:30 PM: Screens off, lights dimmed
- 9:35 PM: Wash face, brush teeth
- 9:45 PM: Read fiction in bed
- 10:00 PM: Lights out
If You Can't Fall Asleep
The 20-minute rule: If you're awake for 20+ minutes, get up. Do something calm (read, stretch) until drowsy. Then return to bed.
Don't: Check your phone, turn on bright lights, or start a mentally stimulating activity
Supplements That Help
- Magnesium glycinate: Calms nervous system (300-400mg)
- L-theanine: Promotes relaxation (200mg)
- Melatonin: Use sparingly (0.5-1mg, not 5-10mg)
Consult a doctor before starting supplements.
Morning Impacts Evening
Good sleep starts with your morning routine:
- Wake at consistent time (regulates circadian rhythm)
- Get sunlight within 30 minutes of waking
- Limit caffeine after 2 PM
Tracking Sleep
Track for 2 weeks: Bedtime, wake time, how you feel. Notice patterns.
Apps: Sleep Cycle, Oura Ring, Apple Watch sleep tracking
When to Seek Help
If you consistently can't fall asleep, stay asleep, or wake feeling exhausted despite 7-8 hours in bed, see a doctor. You may have sleep apnea, insomnia, or another treatable condition.
Final Thoughts
Quality sleep is the foundation of everything else. Productivity, mood, health, relationships—all suffer without it.
Start tonight. Put your phone away one hour before bed. See how you feel tomorrow morning.
Good sleep is a choice you make every evening.