5 things to do every night to help you sleep well

Difficulty sleeping, tossing and turning, or frequently waking up in the middle of the night may be related to bedtime habits. According to experts, spending about 30-60 minutes to relax and maintain some simple evening activities can help the body enter a state of rest, improving the ability to fall asleep as well as sleep quality.

Turn off your phone and dim the lights

Theo Healthlineblue light from phones, tablets and electronic devices can inhibit the secretion of melatonin – the hormone that helps regulate the sleep-wake cycle, making it harder for you to fall asleep. Exposure to screens right before bed can increase the risk of insomnia.

Instead of turning on white or bright lights, switch to soft yellow light about 30 minutes to an hour before bed. This helps the brain realize it’s time to rest and prepare for sleep.

Take deep breaths, meditate or do light stretching

Theo Cleveland Clinicmany people are often busy all day and then hope to be able to sleep as soon as they lay down on the bed. However, the body needs a transition period to relax both physically and mentally before going to bed.

You can spend 5-10 minutes breathing deeply, meditating or doing some light stretching. These activities help reduce heart rate, reduce stress and put the body in a relaxed state, making it easier to fall asleep.

Take a warm bath or soak your feet

Taking a warm bath or soaking your feet before bed can help relax the nervous system, reduce muscle tension and create conditions for the body to fall asleep faster.

Theo Verywell Healthafter a warm bath, the body temperature gradually decreases, simulating the natural process of hypothermia before bedtime. This is a signal that helps the brain start the sleep process. If you don’t have time to shower every night, you can also soak your feet in warm water for about 10-15 minutes.

Read a few pages of the book

Reading is one of the evening habits recommended by many sleep experts. This can help the brain shift its focus away from the worries of the day and create a feeling of relaxation.

Spending a few minutes reading before bed can also help reduce stress and improve sleep quality. However, you should prioritize paper books instead of reading on phones or tablets to avoid blue light from the screen.

Write down what needs to be done tomorrow

If you often lie in bed but your mind keeps thinking about work or unfinished tasks, try spending a few minutes writing them down on paper.

Page Healthline Call this the “brain dump” method – jot down thoughts or to-do lists to free your mind. This can help reduce anxiety, limit wandering thoughts and help you relax more before bed.

In addition to the above habits, you should maintain a fixed bedtime and wake-up time every day, including weekends, so that your biological clock operates stably. If you lie in bed for about 20 minutes and still can’t fall asleep, leave the bedroom and do a relaxing activity like reading a book or listening to soft music before going back to bed.