Give yourself a 30-minute wind-down before bed

A wind-down routine is a habit you repeat each night so bedtime feels less like a switch and more like a gentle slope. The U.S. Centers for Disease Control and Prevention (CDC) suggests turning off electronic devices at least 30 minutes before bedtime and keeping your bedroom quiet, relaxing and at a cool temperature. The Public Health Agency of Canada's sleep tips include:

• Avoid alcohol, caffeine and nicotine before bed.
• Keep a regular bedtime and wake-up time.
• Practise relaxation techniques.
• Reduce noise where you sleep.

You don't need to do all of these at once. Pick one and build from there.

Try this today: Set an alarm for 30 minutes before your planned bedtime. When it goes off, plug your phone in outside the bedroom (or across the room), dim the lights and choose something calm: a few gentle seated stretches, a warm shower, a paper book or setting out tomorrow's clothes.

Keep the routine short and the same most nights. Repeating an action in the same setting is how habits form.

Safety note: If poor sleep is affecting your days, mention it to your doctor. It's also worth reviewing your medications with your doctor or pharmacist.

Sources

• U.S. CDC: About Sleep (healthy sleep habits) (opens in a new tab)
• Public Health Agency of Canada: Are Canadian adults getting enough sleep? (opens in a new tab)
• Gardner, Lally & Wardle (2012), Making health habitual, Br J Gen Pract (opens in a new tab)