How to Build a Pre-Sleep Routine That Actually Works

June 11th, 2025

By Lily Anderson

Staff Writer for Wake Up World

Struggling to fall asleep, even when you’re completely drained? You’re not the only one. Winding down at night shouldn’t feel like a second job, but for a lot of people, it does. What many don’t realize is that sleep isn’t just about closing your eyes and hoping for the best. It starts well before your head hits the pillow.

A good night’s sleep begins with what you do in the hour or two beforehand. Building a pre-sleep routine that actually works means setting up the right cues, calming your mind, and preparing your body to let go of the day.

Start with a Consistent Wind-Down Time

Your body likes rhythm. Going to bed at different times every night sends mixed signals. One day you’re trying to sleep at 10 PM, the next at 1 AM. That inconsistency throws off your internal clock.

Pick a time to start winding down, not just going to bed. Think of it like signaling to your brain that it’s time to power down. This doesn’t mean you have to be rigid about it, but keeping things within the same general window helps your sleep cycle stay balanced.

Dim the Lights and Cut the Bright Screens

Light plays a major role in your sleep hormones. Bright lights, especially blue light from phones and TVs, interfere with melatonin production. That’s the hormone that tells your body it’s time to sleep.

As the evening sets in, turn off overhead lights and switch to softer, warmer ones. Use lamps or dimmers to bring the lighting down gradually, and put your screens away at least 30 to 60 minutes before bed

If you absolutely need to use a screen, consider turning on night mode and lowering brightness as much as possible.

Create a “Shut Down” Ritual

It’s easy to carry the day with you into the night. That’s why it helps to have a ritual that lets you mentally clock out. This doesn’t need to be elaborate. The goal is to shift your brain out of alert mode.

Some simple ways to mentally clock out include light stretching or gentle yoga to release tension from sitting or standing all day, journaling to clear your thoughts so they don’t keep spinning once you’re in bed, or reading something light that doesn’t stimulate your brain too much. Some people also find that using CBD pre rolls helps ease physical and mental tension, making it easier to transition into sleep without needing an overly structured routine.

Whatever you choose, it should help you feel relaxed, not activated. Avoid anything goal-oriented or stimulating. This isn’t the time to plan tomorrow’s to-do list.

Make Your Bedroom a Sleep-Only Zone

If your room doubles as an office or entertainment space, your brain associates it with more than just rest. Over time, this can actually make it harder to sleep.

To fix that, try turning your bedroom into a signal for sleep:

• Keep work and electronics out of the bed
• Use your bed only for sleep and intimacy
• Keep the temperature cool and the lights low
• Invest in blackout curtains or a sleep mask if needed

This kind of environment sends the message that your bedroom is a place for rest, nothing else.

Eat Earlier, Not Right Before Bed

A heavy meal right before bed can mess with digestion and sleep quality. While a light snack is fine, going to bed full can cause tossing, turning, or even vivid dreams.

Try to finish dinner at least two to three hours before lying down. If you need something small closer to bedtime, keep it simple: a banana, some nuts, or a bit of yogurt.

Try This Sample 60-Minute Routine

To help you picture what this can actually look like, here’s an easy-to-follow routine you can test out and adjust as needed:

60 minutes before bed:

• Dim the lights
• Turn off your work devices
• Put your phone on do not disturb

45 minutes before bed:

• Change into comfortable sleep clothes
• Brew a cup of herbal tea or take your favorite evening supplement
• If you use CBD pre-rolls, this is a good time

30 minutes before bed:

• Stretch or do some slow-paced yoga
• Read a few pages of a low-key book or journal your thoughts

15 minutes before bed:

• Brush your teeth, wash your face
• Get into bed without distractions
• Do a breathing exercise or body scan to fully relax

Consistency here matters more than perfection. Some nights might not go as planned, but having a structure makes it easier to come back to when things get off track.

Small Tweaks, Big Difference

You don’t need an elaborate nighttime routine to improve your sleep. What you need is something consistent, calming, and realistic to stick with. If your current wind-down time includes bright lights, late emails, and phone scrolling, your body never gets a clear message that it’s time to rest.

Swap those habits for slower, quieter choices. Over time, your brain starts to link these small changes with sleep. That’s when the real magic happens, and falling asleep becomes less of a struggle and more of a natural transition.

Let Your Evenings Work for You

Sleep isn’t just about what happens during the night. It starts with how you prepare. The way you spend that final hour before bed plays a huge role in how well you sleep, how rested you feel the next day, and how consistently you can maintain a healthy routine.

Treat your pre-sleep routine like a gift to yourself, not another box to check. Once it becomes part of your rhythm, sleep gets easier, deeper, and more reliable. And when that happens, everything else in your day starts to feel a little bit easier too.

About the Author

Lily Anderson is an enthusiastic writer and curious investigator of the latest scientific developments. Driven by a strong desire to learn, she has a knack for simplifying complex concepts into engaging stories, making science accessible and interesting to a broad audience. Lily’s work is important for connecting specialists with the general public, sparking wonder, and fostering meaningful conversations about new scientific discoveries.