Wind down before bed rituals

Winding down before bed is crucial for preparing your mind and body for restful sleep. Here are some practices discussed on the Huberman Lab:

1. Soft Tissue Work: Kelly Starrett recommends engaging in soft tissue work or self-massage before bed to relax both body and mind. This routine helps shift the body out of the fight-or-flight response into a more relaxed state, preparing you for sleep 1.

2. Wind Down Routine: Matthew Walker emphasizes the importance of a wind-down routine. Sleep is not like a light switch; it requires a gradual transition, much like landing a plane. Engaging in relaxing activities, such as reading or light stretching, can facilitate this process. Avoid counting sheep; instead, visualize a familiar walk in vivid detail to help distract your mind and promote sleep 2.

3. Consistent Sleep Schedule: Maintaining regularity in your sleep schedule, going to bed and waking up at the same time every day, anchors your sleep cycle and improves its quality. This regularity helps train your circadian rhythm, enhancing overall sleep health 3.

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     1

     Relaxation Rituals

     02:43:21
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     2

     Sleep Wind Down

     01:32:58
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     3

     Sleep Hygiene Essentials

     00:06:16
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     4

     Evening Wind Down

     01:52:27

4. Red Light and Screen Avoidance: Rick Rubin discusses the use of red light in the evening and wearing red glasses to reduce exposure to blue light, which can disrupt sleep. Avoiding stimulating activities and excessive bright light in the evening promotes a natural and tranquil environment conducive to relaxation and better sleep 4.

Implementing these practices can help ensure a smoother transition to sleep and improve your overall sleep hygiene.