Difficulty falling asleep, tossing and turning, or frequent nighttime awakenings can stem from pre-bed routines. Experts suggest that dedicating 30-60 minutes to relaxation and maintaining simple evening activities can help the body transition into a restful state, improving both the ability to fall asleep and overall sleep quality.

Turn off phones and dim lights

According to Healthline, blue light emitted from phones, tablets, and other electronic devices can inhibit melatonin secretion—the hormone that regulates the sleep-wake cycle—making it harder to feel sleepy. Screen exposure right before bed may increase the risk of insomnia. Instead of bright white or intense lighting, switch to a soft yellow light for about 30 minutes to one hour before sleep. This signals to your brain that it is time to wind down and prepare for rest.

Deep breathing, meditation, or gentle stretching

The Cleveland Clinic notes that many individuals are busy throughout the day and expect to fall asleep immediately upon lying down. However, the body requires a transitional period to relax both physically and mentally before sleep. You can spend 5-10 minutes on deep breathing, meditation, or gentle stretching. These activities help lower heart rate, reduce stress, and guide your body into a relaxed state, thus facilitating sleep.

Gentle stretching before bed can help relax muscles, making it easier to fall asleep. *Quynh Dung*

Warm bath or foot soak

Taking a warm bath or soaking your feet before bed can help relax the nervous system, reduce muscle tension, and enable the body to fall asleep faster. Verywell Health explains that after a warm bath, the body's temperature gradually drops, mimicking the natural decrease in body temperature before sleep. This signals to the brain to initiate the sleep process. If you do not have time for a full bath each evening, you can also soak your feet in warm water for about 10-15 minutes.

Read a few pages of a book

Reading a book is one of the evening habits frequently recommended by sleep experts. This practice can help the brain shift its focus away from daily worries and create a sense of tranquility. Spending a few minutes reading before sleep can also reduce stress and improve sleep quality. However, it is advisable to prioritize physical books over reading on a phone or tablet to avoid blue light from screens.

Write down tasks for tomorrow

If you often lie in bed with your mind still racing about work or unfinished tasks, try dedicating a few minutes to writing them down. Healthline refers to this as the "brain dump" method—recording thoughts or to-do lists to clear your mind. This approach can help alleviate anxiety, limit overthinking, and promote greater relaxation before sleep.

Beyond these habits, maintaining a consistent bedtime and wake-up schedule daily, including weekends, is crucial for a stable biological clock. If you lie in bed for about 20 minutes and still cannot sleep, leave the bedroom and engage in a relaxing activity, such as reading or listening to soft music, before returning to bed.

By Bao Bao (Compiled)