What you do before bedtime can have a major impact on both your sleep and your mood the next day.
Sleep experts told Verywell Mind about a number of simple habits that can help create calmer nights and happier mornings.
Plan your sleep
Sleep neurologist Meredith Broderick explains to Verywell Mind that waking up in a good mood is often a sign of good sleep quality.
She recommends prioritising time to relax before bed and maintaining consistent sleep habits.
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Keep a consistent sleep schedule
According to the experts, going to bed and waking up at the same time every day helps regulate the body.
Regular routines can support the body’s internal clock and improve sleep quality.
Create a calm bedroom environment
Sleep psychologist Jade Wu recommends keeping the bedroom cool, dark, and quiet, according to Verywell Mind.
Small changes to the environment can make sleep more restorative.
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Use the bed only for sleep
Annie Miller, a specialist in chronic pain, insomnia, anxiety, and trauma, told Verywell Mind that the bed should only be associated with rest.
She recommends avoiding emails, social media, and other activities in bed so the brain connects the bedroom with relaxation.
Get up if you cannot sleep
If your thoughts are racing, Annie Miller recommends getting out of bed instead of lying awake.
A quiet activity in dim lighting can help until you feel sleepy again.
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Create a consistent evening routine
Jade Wu recommends following a calming routine before bedtime.This could include dimming the lights, putting screens away, or reading a book.
The goal is to help both the body and mind relax.
Avoid overstimulation before bed
According to the experts, the time before sleep should be free from work and stressful activities.
Annie Miller suggests spending one to two hours winding down without to-do lists or other demanding tasks.
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Limit food, alcohol, and caffeine
Meredith Broderick recommends avoiding alcohol, caffeine, food, electronics, and bright lights close to bedtime, according to Verywell Mind.
She also says that she personally avoids eating after dinner.
Use relaxing sounds
Meredith Broderick recommends calming soundscapes to help with relaxation.
She believes many people overstimulate their sense of sight through screens and artificial light.
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Do not bring stress to bed
Jade Wu suggests writing down thoughts or practising mindfulness if your mind feels busy at bedtime.
Annie Miller also recommends setting aside a specific time earlier in the day to deal with worries.
Make room for worries earlier in the day
According to Annie Miller, spending 10 to 15 minutes on “worry time” earlier in the day can help reduce racing thoughts in the evening.
Be kind to yourself after a bad night
The experts stress that nobody has perfect sleep habits all the time.
Annie Miller believes self-compassion is important because the way people react to poor sleep can affect both their mood and the following night’s sleep.
Sources: Verywell Mind.