Sleep Foundation

Pre-bed wind-down

Preparing the body and mind for sleep in the 30-60 minutes prior to bed can assist in in falling asleep. This wind-down period ideally involves doing activities that aid relaxation, and where possible avoiding stressors.

What works to help people relax will vary. Ideas range from reading, having a bath, some gentle exercise, mindfulness or meditation, or writing a to-do list for the next day (so the thoughts can be put to rest for the night). Whatever the actions they should provide a sense of relaxation.

• Develop a simple routine that aids relaxation for the 30-minutes prior to bedtime.