What to Do Before Bed: 7 Habits That Help You Fall Asleep Faster
If falling asleep feels harder than it should — you’re not alone. Racing thoughts, blue light, or that second glass of wine can quietly sabotage your ability to rest. But the good news is this: your evening habits are fixable, and science shows they make a real difference.
Here are 7 research-backed pre-sleep habits that help you fall asleep faster, sleep deeper, and wake up feeling more restored — no melatonin required.
1. Dim the Lights at Least 1 Hour Before Bed
Light is the single strongest signal your body uses to regulate melatonin, your natural sleep hormone. Exposure to bright indoor lighting — especially cool-white LEDs — suppresses melatonin release and delays sleep onset.
According to Harvard Health, dim, warm lighting in the evening supports your circadian rhythm and encourages natural drowsiness.
How to do it:
Use lamps or amber/red bulbs instead of overheads
Avoid screens or wear blue light–blocking glasses after dark
Try candlelight or salt lamps for low-intensity ambient light
Need more structure? Pair this habit with a full bedtime routine for sleep support.
2. Cool Down Your Bedroom (and Your Core Body Temperature)
Your body naturally drops in temperature to prepare for sleep. If your environment stays too warm, it can interfere with this thermoregulation process.
The National Library of Medicine suggests an optimal room temperature between 60°F and 67°F (16–19°C) for falling asleep quickly.
Tips:
Lower the thermostat 1–2 hours before bed
Take a warm (not hot) shower — your body will cool down after
Use breathable cotton or linen sheets and sleepwear
Avoid heated blankets unless the room is very cold
This habit is also emphasized in sleep hygiene tips that actually work, particularly for those who struggle with overheating.
3. Avoid Screens for 30–60 Minutes Before Sleep
Blue light from screens delays melatonin release and stimulates brain activity — especially if you’re scrolling or watching stimulating content.
A study cited by the Sleep Foundation found that even brief nighttime screen exposure can delay sleep onset by 30–45 minutes in sensitive individuals.
Alternatives:
Read a physical book
Listen to an audiobook or calming music
Try a short mindfulness or body scan meditation
Dim your screen, turn on Night Shift, or wear amber glasses if you must use devices
4. Stop Eating (and Drinking) Too Close to Bedtime
Late-night snacks and heavy dinners can disrupt digestion, spike blood sugar, and trigger sleep fragmentation. Alcohol and caffeine (even in small amounts) are common culprits.
UCDavis recommends stopping food intake 2–3 hours before sleep, and limiting caffeine after 2:00 p.m. for most adults.
Better bedtime choices:
Light, carb-rich snacks like banana or oatmeal if needed
Herbal teas like chamomile, lemon balm, or passionflower
Hydration taper: stop large water intake 1–2 hours before bed to avoid wake-ups
For more guidance, see Best Herbal Teas for Deep Sleep for natural sleep-enhancing options.
5. Write Down Your Thoughts (Instead of Replaying Them)
If your brain kicks into overdrive the moment your head hits the pillow, try brain dumping. Writing down your thoughts helps declutter your mental space and gives your nervous system permission to let go.
A study in Journal of Experimental Psychology showed that people who wrote out to-do lists fell asleep significantly faster than those who didn’t.
Try this:
Spend 5–10 minutes writing out worries, reminders, or tasks
Use a dedicated bedtime journal (not your phone)
Combine with mental health check-ins for emotional clarity
6. Use Consistent Sleep and Wake Times (Even on Weekends)
Irregular sleep schedules confuse your internal clock — and the more your bedtime fluctuates, the harder it becomes to fall asleep quickly. This phenomenon, called social jet lag, can shift melatonin production by hours.
Best practices:
Go to bed and wake up within the same 30-minute window daily
Set a gentle alarm or wind-down reminder
Avoid sleeping in more than 1 hour later on weekends
If your current pattern is erratic, see How to Reset Your Circadian Rhythm for a structured recovery guide.
7. Signal Sleep with a Wind-Down Ritual
Routines signal your brain and body that it’s time to sleep. Even a few repeatable actions — done in the same order — can help you transition more smoothly from alertness to rest.
Examples:
Light stretching or foam rolling
Applying lavender or magnesium body lotion
Sipping tea while reading
Gentle breathwork or gratitude journaling
Need a simple one to follow? Try the Military Sleep Method if you want a fast-track to calm.
Common Mistakes That Sabotage Falling Asleep
Even with good intentions, a few subtle habits can keep you wide awake:
Scrolling in bed: Even “relaxing” social media or YouTube delays melatonin and stimulates your brain
Hitting snooze or napping too late in the day: This confuses your sleep drive and can reduce nighttime fatigue
Overeating or heavy meals within 1–2 hours of bed: This forces your body to digest instead of wind down
Watching intense shows or news: Emotional stimulation increases cortisol and delays wind-down
Trying to fall asleep too early: If you’re not sleepy yet, staying in bed can create negative associations with sleeplessness
The fix? Create distance between your stimulated mind and your sleeping body — with calming, repeatable habits that let your system shift gears naturally.
Final Thoughts
Falling asleep quickly isn’t about hacks — it’s about sending consistent cues to your brain that it’s safe to rest.
These seven habits work best when practiced together, not in isolation. Start by choosing 1–2 that feel easiest to implement tonight. Over time, your nervous system will recognize the signals — and your body will learn to rest on cue.
Because better sleep doesn’t start when your head hits the pillow. It starts long before that — with the choices you make before bed.
By Altruva Wellness Editorial Team
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Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your wellness routine.
