Make These Small Changes To Your Nighttime Routine To Improve Your Quality Of Sleep

How well do you sleep at night? 

According to statistics, 20% of us struggle to sleep well of a nighttime. There may be very good reasons why some of us do struggle - stress, indoor/outdoor noises, health problems - but in some cases, the problem might lie within our nighttime routines.

If you struggle to sleep well then, consider making a few small changes to your nighttime routine. We have some examples here that may well make all the difference to your sleep pattern.

Prepare for tomorrow's activities early

You need to give your body and mind time to wind down of an evening, so do all of your prep for the next day early of an evening. This might include getting your work outfit ready, or doing your children's packed lunches, as examples. They aren't heavy tasks, but they do cut into your relaxation time, so don't leave them until last minute. You will then have more time to relax, without that niggling worry that you still have things to do before you hit the pillow.

Turn off your screens an hour before going to bed

Our lives are dominated by screens, but the lights emanating from each can disrupt our sleep hormones, making it difficult for us to drift off to sleep quickly and easily. While there are ways around this for laptop users - the article how to use night shift for Mac - Setapp details how to turn night mode on if you are using your device before bedtime - it is still wise to enforce a no-screen rule, as you will be less prone to over-stimulating your mind from anything you may have read online or seen on the television. Read a book in your last hour of downtime instead, and/or consider the next point on this list to help you fully relax before hitting your pillow. 

Create a relaxing mood in your home

Dim the lights, play some calming music, and perhaps use scented candles to create a relaxing feel in your home. Then enforce a no-noise rule if you have children (or a noisy partner), and settle down in your more relaxed environment. You might want to sit with a warm beverage (nothing caffeinated) as you unwind and listen to the music you are playing, or you might want to take a relaxing bath filled with body-soothing Epsom salts. The more relaxed you are approaching bedtime, the greater your chances of drifting off to sleep when you hit the pillow. 

Switch your mind off

You can't literally switch your mind off, but there are things you can do to filter out anything that might cause you to lie awake while thinking when you get into bed. You might want to quieten your mind with some gentle meditation, for example, perhaps with a mantra of 'I am at peace' or similar to block out any stressors. You might also want to practice self-care through journaling, as the act of getting your thoughts down on paper is a good way to clear your mind before going to bed. By doing one of both of these simple activities, you might then hit the pillow without any intruding thoughts getting in the way of your attempts to go to sleep.


Any one of these changes will serve to improve your quality of sleep, so make them a part of your nighttime routine. If you have struggled to sleep previously, you might well notice the difference they make to your life. Let us know what you think, and if you have made other helpful changes to your routine before going to bed, please share your ideas with us.

Thanks for reading.