Wind down before bed rituals

Wind down with relaxing activities, consistent sleep timing, and less evening light and stimulation.

• Soft-tissue work or self-massage: I wasn’t able to support this specific suggestion from the available evidence.
• Gradual routine and visualization: Give yourself time to slow down with a relaxing routine such as reading, light stretching, or meditation. Instead of counting sheep, picture a familiar walk in vivid detail. 1
• Consistent timing: Go to bed and wake up at the same time each day, including weekends, to help anchor your sleep cycle. 2
• Less evening light and stimulation: Dim lights in the hour before bed, avoid bright or stimulating screens and activities, and consider dim red lighting or glasses that reduce short-wavelength light. 3 4