The evening routine before bedtime
Short answer: A regular evening routine helps the body understand that it will soon be time to sleep. Dim lighting, a cool bedroom, fresh bedding and comfortable sleepwear make it easier to fall asleep and sleep soundly.
Why a routine helps
The body has an internal clock that governs when we feel tired. It responds to light, temperature and habits. When you do the same things in the same order every evening, the body starts to link them with sleep. It can be as simple as brushing your teeth, changing into sleepwear and reading a few pages of a book. The routine does not have to be long, but it should be roughly the same each night so the signal becomes clear.
Dim the lights and screens
Bright light in the evening, especially from screens, can make it harder to feel sleepy. Turn the lights down about an hour before bed and put your phone away. Use lamps with warm light rather than ceiling lights. If you find it hard to put the screen down, try charging your phone in another room. If you have ongoing trouble sleeping, talk to your doctor.
Change into sleepwear
Changing into sleepwear is a clear signal that the day is over. Choose something soft that does not feel tight. A loose T-shirt is enough for many people. Bamboo viscose feels smooth and cool and absorbs moisture if you sweat a little at night. See night T-shirt for men if you want a simple, light style that is easy to wash and wear.
A cool, aired bedroom
Most people sleep best in a cool room. Air the bedroom for five to ten minutes before going to bed, and turn the heating down. Close the curtains so morning light does not wake you too early. A tidy bedroom without piles of clothes and papers also makes it easier to settle. If two of you share a bed and have different needs, an adjustable bed with bamboo split sheets can give each of you your own side.
The pillow and your head
A pillow at the right height keeps your neck in a neutral position. If it is too high or too low, you may wake with stiff shoulders. Change pillowcases regularly, as they collect skin oils and hair products. A smooth case is gentle on hair and skin. See bamboo pillowcases, which feel cool against your cheek.
Avoid heavy meals and too much to drink late
A large meal just before bed can make it harder to settle down. Try to eat dinner a couple of hours before you go to bed. Do not drink too much right before bedtime, so you do not need to get up in the night. Coffee and tea with caffeine are best kept to earlier in the day.
Frequently asked questions
How long should an evening routine be
It does not need to be long. 20 to 30 minutes of the same calm steps is enough for many people.
What temperature is good for sleeping
Many people sleep well at 16 to 18 degrees. What matters is that you neither feel cold nor sweat.
What should I do if I cannot fall asleep
Get up and do something calm in dim light until you feel tired. If it continues, talk to your doctor.
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