Pre-sleep Routines

Liisa Kuula
Jul 11 · 2 min read

In addition to a consistent sleep-wake schedule, other routines can also be useful in mastering your sleep and daily rhythms. According to sleep studies, a personal pre-sleep routine can improve sleep quality and make falling asleep easier. By repeating the same actions every night, your body learns to associate them with the approaching bedtime. The routine signals your brain to get ready for sleep, slow down bodily functions, and increase sleepiness. This way your inner clock can also better keep track of the rhythm you are currently living in.

Habits From This Lesson

Additional Reading

Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.

Wickwire, E. M., Schumacher, J. A., & Clarke, E. J. (2009). Patient-reported benefits from the pre-sleep routine approach to treating insomnia: Findings from a treatment development trial. Sleep and Biological Rhythms, 7(2), 71–77.