Pre-sleep Routines

In addition to a consistent sleep-wake schedule, other routines are important too. Studies say a personal pre-sleep routine can improve sleep and make falling asleep easier. By repeating the same actions every night your body learns to associate them with approaching bedtime. The routine signals your brain to get ready for sleep and increases your sleepiness. This way your inner clock can also keep track on your rhythm better.

Example Habits to try:

Additional Reading


Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.

Wickwire, E. M., Schumacher, J. A., & Clarke, E. J. (2009). Patient-reported benefits from the pre-sleep routine approach to treating insomnia: Findings from a treatment development trial. Sleep and Biological Rhythms, 7(2), 71–77.