Better sleep starts with a consistent evening routine that helps your body relax and prepare for rest. Simplify your wind-down by dimming lights, avoiding screens, and sticking to calming activities like stretching or reading. Focus on small, repeatable habits—like writing down your thoughts or dimming the lights—to signal to your body that it’s bedtime. Do you regularly wake up feeling like eight hours wasn’t enough? Your nighttime routine (or lack thereof) could be the root of your sleep and restfulness woes. While there’s no perfect, one-size-fits-all sleep or morning routine, small habits and choices can make rest easier and more restorative. A wind-down you can count on sends your body a signal that sleep is coming. “Dimming the lights, getting off screens, engaging in relaxing activities such as stretching or deep breathing, and going to bed at roughly the same time each night are a few things that signal to the body that the day is coming to an end,” says Jordan Burns, a sleep health expert for Ameri sleep. Because the brain loves patterns, predictability is helpful for the nervous system to downshift more quickly. Instead of scrolling on your phone, Gray suggests reading an easy book. Things like responding to stressful work emails or watching suspenseful shows can also keep your brain going.
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