What should a wind-down routine include?

A wind-down routine is crucial for transitioning into sleep effectively. Here's what it can include, based on recommendations from the Huberman Lab:

1. Relaxing Activities: Engage in activities you find relaxing. This could include listening to a podcast, reading a book, meditating, or doing light stretching. These activities help calm your mind and prepare your body for sleep, akin to decelerating a vehicle before stopping 1.

2. Mental Techniques: Instead of counting sheep, try taking a mental walk through a familiar route in high detail. This distracts your mind and can help you fall asleep faster 1.

3. Lighting: Transition to dim lighting in the evening to signal to your body that it's time to wind down. This might include turning off bright lights and using low, warm lighting instead. Some suggest using red light and avoiding screens to minimize blue light exposure ; preventing the suppression of melatonin production which is crucial for sleep initiation 2.

4. Avoiding Stimulation: Refrain from engaging in stimulating activities or discussions before bed. This includes avoiding work calls or intensive projects that can ramp up your alertness 2.

By incorporating these strategies into your wind-down routine, you can improve your ability to fall asleep and enhance the overall quality of your sleep.