A good night’s sleep starts long before your head hits the pillow. Your evening choices — what you do and don’t do — can make or break your ability to get proper rest.
What You Can and Should Do Before Bed
Most healthy people fall asleep within 10 to 20 minutes. Yet research shows that around 30% of adults regularly struggle with sleep disorders. In many cases, the culprit is poor evening habits.
Sip Warm Milk
Modern science supports the age-old advice of drinking warm milk before bed. Milk contains tryptophan — an amino acid that promotes the production of serotonin and melatonin, hormones that regulate sleep. So your grandmother was right: a small cup of warm milk 30 to 60 minutes before bed can help calm your system. For added comfort, try a pinch of nutmeg or cinnamon.
Brew Herbal Tea
Some herbs have natural calming effects. Chamomile and linden help reduce anxiety and promote relaxation. Lemon balm tea relieves stress and enhances sleep quality. Lavender soothes the nervous system and helps fight insomnia. Have a cup of herbal tea about an hour before bed to gently ease your body into rest mode.
Get Some Evening Movement
Don’t buy into the myth that exercising at night ruins your sleep. Light physical activity in the evening can actually improve sleep quality. Studies show that workouts done 90 to 120 minutes before bedtime help you fall asleep faster. Go for a leisurely 20-30 minute walk, do some light stretching, or try breathing exercises. If you prefer more intense workouts, aim to finish them at least 3-4 hours before bedtime so your body has time to transition into rest mode.
Air Out the Bedroom
Set up the ideal sleeping environment: your brain loves cool, fresh air. The optimal bedroom temperature is between 18-20°C.
Even during colder months, air out your room for 10-15 minutes before bed. This helps deepen your sleep and improves its quality. Keep humidity between 40-60%; during the heating season, use a humidifier to prevent the air from drying out.
Keep a Journal
Get into the habit of writing down your thoughts, worries, and plans in the evening. This simple practice helps declutter your mind. Spend 5-10 minutes jotting down tomorrow’s key tasks and noting three positive things that happened during the day. It can be anything: an inspiring conversation with your colleague, a successful bet at 22Bet Senegal, or just a tasty meal.
Use Chronotherapy
To regulate your body’s internal clock, go to bed and wake up at the same time every day — even on weekends. This consistency helps tune your biological rhythm. Signal your brain that bedtime is approaching by dimming the lights or switching to warmer lighting. Consider using a smart alarm that wakes you during a light sleep phase, making mornings feel less jarring. If possible, rise with the sun and wind down after sunset to align your rhythm with natural light cycles.
Heavy-Duty Methods: How to Fall Asleep in 120 Seconds
If none of the above tips work, try these counterintuitive but research-backed techniques.
Stop Trying to Fall Asleep
Strange but true: trying too hard to fall asleep can actually keep you awake. People with insomnia often experience anxiety from their efforts to sleep. Paradoxically, giving yourself permission not to fall asleep can help you relax, and that often leads to sleep.
Visualize a Calm Place
If counting sheep revs up your brain instead of calming it, try using your imagination. A 2002 study from Oxford University found that people who visualized peaceful scenes fell asleep faster than those who simply tried to relax without guidance.
How to do it? Instead of counting, picture a serene setting, like a waterfall or a gentle river. Focus on the sensations: the sound of rushing water, the echo it creates, the scent of damp moss. Let that image replace the mental chatter of your day.
Try Acupressure
While research on acupressure is still limited, it shows promise as a sleep aid.One method involves gently pressing areas where you feel tension, such as the bridge of your nose or your temples. You can also try a set of acupressure exercises for insomnia; some of them can be done while lying in bed.
What You Shouldn’t Do Before Bed
Scroll Social Media: Blue Light Sabotages Sleep Hormones
Blue light from phones, tablets, and computers suppresses melatonin, the hormone that regulates your sleep-wake cycle. Avoid screens at least one hour before bed. If you must use a device, turn on night mode or wear blue light-blocking glasses.
Watch or Read the News: Stressful Content Wakes You Up
Consuming news, especially negative stories, triggers cortisol and adrenaline production. Avoid action movies, thrillers, or even intense sports events before bedtime. These can cause emotional spikes that disrupt your ability to fall asleep naturally.
Work in the Bedroom: Your Brain Needs to Disconnect
Your bedroom should be a sanctuary for rest, not a second office. Leave your laptop out. Don’t check emails or plan your to-do list right before bed. Finish planning your next day one to two hours before sleep, and limit it to a short checklist. Save bill paying and tax prep for the daytime.
Eat Late: Digestion Can Disturb Sleep
Avoid eating two to three hours before bedtime, especially heavy, spicy, or fatty meals. Steer clear of acidic foods like citrus and tomatoes, which can cause heartburn. Skip sugary snacks too, as they can lead to blood sugar spikes.
Smoke or Drink Alcohol: Sleep Disruptors in Disguise
Nicotine is a stimulant that raises heart rate and blood pressure, and its effects can linger for hours. Skip cigarettes in the evening.
Alcohol may help you fall asleep initially, but it disrupts sleep architecture, especially the deeper stages, leading to poorer overall rest. Avoid drinking for at least 3-4 hours before bed.
Nap Too Long or Too Late: Say Goodbye to Nighttime Sleep
Daytime naps are fine, but timing is key. Limit naps to 30 minutes and avoid snoozing after 4:00 PM. Sleeping too long during the day reduces natural sleep pressure at night. Don’t try to make up for a bad night’s sleep with extra-long daytime naps — it usually backfires.
In Conclusion
The road to a restful night starts with simple, intentional choices made well before bedtime. By creating the right environment and adopting calming habits, you can outsmart insomnia and train your body to embrace deeper, more restorative sleep. And remember: when all else fails, sometimes not trying is the best way to finally drift off.
