“I can’t fall asleep!” 10 Tips to Improve Your Nighttime Routine

When getting kids ready for bed, most people follow a specific routine. This tells the kid’s mind and body that it’s that time again, and they should start winding down. When this routine is disrupted, bedtime can look like an all out brawl. So why as adults do we not create a bedtime routine for ourselves? Of course, sometimes life gets in the way, and a late night movie marathon or an outing with friends gets planned. But a routine and rhythm (that you actually stick to) can transform those night of tossing and turning, or waking up a million times, into real, restful sleep.

Here are 10 tips to set yourself up for sleep success:

1. Put away all electronics

   Your laptop and phone emit something called blue light, which is very similar to sunlight. Staring into the electronic abyss has been shown to slow the creation and release of melatonin, the “sleepy time” hormone. Limit your electronic use before bed, and if you can’t avoid it, turn on the “Night Shift” or “Night Light” setting to reduce the blue light.

2. Set a bedtime (that’s realistic for your lifestyle)

   Creating consistency for your brain and body is the #1 way to develop better sleep. Going to bed (and waking up) at the same time every day aligns your circadian rhythm and helps you fall asleep faster and wake up easier.

3. Avoid big meals

   Activating your metabolism as you try to fall asleep is a losing battle. Your stomach and digestive system are very much awake, and as you lay down, you increase your risk of indigestion, heartburn, and more. Meals should be finished 2-3 hours before you go to sleep.

4. Take a warm bath or shower

   Simulating a drop in body temperature by bathing in warm water signals your mind that it’s time for sleep. The temperature drop mimics the drop in body temperature associated with your circadian rhythm, so this is best done 1-2 hours before your bedtime.

5. Listen to calming music

   Music that is around 60-80 beats per minute allow the body’s heartbeat and breathing rate to slow without too much focus on them. Ambient music, classical, or even white/brown/pink noise are all great options to lull yourself to sleep.

6. Focus on relaxing your body

   There are a lot of different ways people can relax. Some enjoy meditation and yoga, others enjoy breathing exercises. My favorite recommendation to give clients, especially those who tend to feel anxious and tense before bed, is Progressive Muscle Relaxation (PMR).

7. Prepare your sleep space

   Be sure that wherever you’re sleeping, it’s set up for your success. Experts recommend that the temperature of your space should be between 60-67 degrees, and the room should be as dark as possible. Be sure you have all the blankets and pillows you need to be comfortable. If you live in a noisy location, a white noise machine or fan can help block out noises that may wake you up in the night or make it hard to fall asleep.

8. Reduce naps during the day

   The days are long, I get it. I love a nap as much as the next person. But midday sleeps can completely disrupt your circadian rhythm, making falling and staying asleep difficult. If you need to nap, experts at the American Medical Association recommend "power naps" that are between 15 and 20 minutes and are in the early afternoon in order to avoid interfering with sleep.

9. Exercise regularly

   There are a lot of benefits of exercise that lend themselves to improved sleep. Obviously tiring your body out will allow you to snooze peacefully, but exercise is known to lower stress and anxiety that may be keeping you up at night. It also increases your non-REM sleep, allowing you to maximize restorative sleep. Don’t work out too close to bedtime, though, as the increase in your body temperature, heart rate, and metabolism will keep you from falling asleep.

10. Columbia University’s “10-3-2-1-0” routine

    This routine, popularized by Dr. Brooke Aggarwal of Columbia Doctors, is a step-by-step guide for better sleep. The numbers represent hours before bed, as follows:

    • 10 hours before bed: No caffeine

    • 3 hours before bed: No food or alcohol

    • 2 hours before bed: No work or mentally stimulating tasks

    • 1 hour before bed: No screens

    • 0 is the number of times you should hit the snooze button in the morning (in order to reinforce your circadian rhythm and prepare for the upcoming night)

…..

Making all of these changes at once can feel overwhelming. Instead of trying to overhaul your entire routine overnight, pick just one thing to focus on this week. Maybe that means putting your phone away 30 minutes earlier, trying a guided PMR exercise before bed, using a white noise machine, shortening your daytime naps, or taking a walk during your lunch break.

This isn't an all-or-nothing checklist, and no one does every single one of these things perfectly (I definitely don't). Small, consistent changes often have a bigger impact than trying to do everything at once. As your sleep improves, you’ll notice benefits that go beyond feeling more rested. Better sleep improves your mood, focus, energy, and resilience throughout the day. A little effort really can go a long way.