Sleep smarter: Why your nighttime routine matters more than you think

Getting a good night’s sleep can often feel like an elusive goal in our fast-paced, technology-driven world. Many of us end our days glued to our screens, scrolling through social media or binge-watching our favorite shows, only to find ourselves tossing and turning when it's time to sleep. However, research increasingly suggests that how we spend the final hour before bed can significantly impact our sleep quality. Creating a consistent wind-down routine with calming activities can be the key to unlocking better sleep and, ultimately, better health.

THE SCIENCE BEHIND SLEEP AND RELAXATION

Sleep is a crucial component of overall health, affecting everything from our mood and cognitive function to our immune system and heart health. While sleep is a natural biological process, falling and staying asleep can sometimes require more than just lying down and closing our eyes. The modern lifestyle, with its reliance on technology and constant connectivity, has introduced challenges to our sleep hygiene—especially when it comes to screen time.

Numerous studies have shown that exposure to blue light emitted by screens can interfere with our circadian rhythm, the body’s natural sleep-wake cycle. Blue light inhibits the production of melatonin, the hormone responsible for inducing sleep. This disruption can delay the onset of sleep, reduce sleep quality and increase the likelihood of waking up during the night.

In contrast, engaging in relaxing activities before bed can help the brain and body transition into sleep mode. Activities such as reading a book, listening to soft music, or practicing light stretching or yoga help calm the mind and relax the muscles, preparing the body for a restful night’s sleep.

BUILDING A WIND-DOWN ROUTINE

The key to a successful wind-down routine is consistency. By establishing a set of calming activities you look forward to each night, you signal to your body that it’s time to unwind and prepare for sleep. Here are some activities to consider incorporating into your bedtime routine:

1. Reading a book: Reading is a simple yet effective way to relax before bed. Choose a book that’s interesting but not too stimulating — something that will engage your mind without causing excitement or stress. Unlike screen-based activities, reading from a physical book or an e-reader with a blue light filter doesn’t interfere with melatonin production, making it an ideal presleep activity.
2. Listening to soft music: Music has long been known to profoundly affect our emotions and physiological state. Listening to calming, slow-tempo music can lower your heart rate and reduce anxiety, setting the stage for sleep. Classical music, ambient soundscapes or even nature sounds are excellent choices for a presleep playlist.
3. Light stretching or yoga: Gentle stretching or yoga can help release physical tension accumulated throughout the day. Poses that focus on deep breathing and relaxation, such as child’s pose or seated forward bend, can calm the nervous system and ease the body into a restful state. Incorporating a few minutes of light stretching or yoga into your routine can be particularly beneficial if you experience muscle tension or discomfort that interferes with sleep.
4. Meditation or deep breathing exercises: Incorporating mindfulness practices like meditation or deep breathing exercises into your wind-down routine can further enhance relaxation. Techniques such as progressive muscle relaxation or guided imagery can help clear the mind of worries and reduce the stress that may otherwise keep you awake.

WHY SCREEN TIME BEFORE BED IS A BAD IDEA

As tempting as it might be to catch up on emails, watch a late-night show, or scroll through social media, the evidence is clear: screen time before bed is detrimental to sleep quality. In addition to the disruptive effects of blue light, engaging with content on screens — whether it’s news, social media or entertainment — can stimulate the brain in ways that hinder relaxation. The constant flow of information and the interactive nature of digital content can keep the mind active and alert, making it harder to wind down.

A 2017 study published in the journal “Sleep Health” found that individuals who spent more time on screens before bed had poorer sleep quality and were more likely to experience insomnia symptoms. The study emphasized the importance of creating a digital curfew — turning off screens at least 30 minutes before bed to give the brain time to transition into sleep mode.

MAKING RELAXATION A HABIT

Consistency is critical to reaping the full benefits of a wind-down routine. Choose a relaxing activity that you genuinely enjoy and look forward to each night. This could be a combination of the abovementioned activities or something else you find soothing. The goal is to make these activities a regular part of your bedtime ritual, allowing your body to associate them with sleep.

It’s also essential to create a sleep-friendly environment. Keep your bedroom cool, dark and quiet, and reserve your bed for sleep and relaxation only — this helps reinforce the mental association between your bed and rest.

Incorporating these practices into your daily life may require some adjustment, but the rewards are well worth it. By prioritizing a wind-down routine and reducing screen time before bed, you’ll likely find it easier to fall asleep, stay asleep and wake up feeling refreshed. After all, good sleep is the foundation of good health — so why not give yourself the best chance at a restful night by winding down the right way?