How to Set the Right Pre-Sleep Routine for a Perfect Slumber Every Night

April 19, 2016
Pre-Sleep Routine for a Perfect Slumber

Sleep is one of the building blocks that a healthy life is built upon. It is about more than just health; it is a fundamental part of what keeps us alive, alongside air, water and food. We know that you can last longer without food than you can without sleep… so why do we live in a society where a lack of sleep is seen as a badge of honour?

Last week I provided tips on setting the optimum sleep environment. This week I’d like to cover another very important topic that will help you to get a great night’s sleep every night: Developing the best pre-sleep routine. If you follow the advice below, you’ll be well on your way to getting a perfect slumber every night!

Setting the Right Pre-Sleep Routine

By far, the most important part of creating a healthy and effective pre-sleep routine, is to ensure that you see the one hour before you go to sleep as a “golden hour”. During this time, you shouldn’t be doing anything that makes your body think it is working.

Some things to consider during your “golden hour”:

– Don’t use your smart phone or tablet. These devices emit blue light which inhibits the production of melatonin.

– If you must watch TV… choose something that is not too taxing. Comedy is great, or trash TV such as TOWIE or Made in Chelsea!

When establishing your pre-sleep routine, you need to firstly decide what time you should be going to bed. You should be falling asleep within twenty minutes of going to bed. If it takes longer than this, then maybe you are not ready for sleep at this time, and you should make your bedtime a little later.

You should make sure you leave 2 hours from doing exercise to going to bed. The same goes for eating a heavy meal.

A bath or a shower is great before bed, as it encourages the production of melatonin. Other things to use in your pre-sleep routine are a colouring book, a jigsaw, or a reading book (nothing too engrossing, mind). It also helps to engage in light conversation with those around you.

About The Author

James is a sleep practitioner and sleep environment expert who helps people sleep better. He trained as a practitioner with the Children’s Sleep Charity, and works with babies, children, professionals and sports people and teams, helping them to sleep better. He also works with companies helping them to develop products, such as matteresses and tech products, and also with hotels to create the perfect sleep environments for their guests. You can read more about his thoughts on sleep at

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