Establishing a bedtime routine -MicroBiome Bank

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Relaxation Activities

Set up a 30 minutes relaxation routine!

Establishing a relaxing pre-sleep routine signals your body to transition from wakefulness to rest. Activities like reading, journaling, or stretching reduce cortisol levels, the stress hormone that inhibits sleep. These routines also shift focus away from daily stressors and responsibilities, preparing the mind for rest. Consistency in your routine helps reinforce the association between specific activities and bedtime. Over time, your body begins to expect and respond to these cues, improving sleep latency (time it takes to fall asleep).

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Showering/Bathing

Take a hot shower/bath 2 hours prior to going to bed!

Taking a hot shower or bath about 1–2 hours before bed raises your core body temperature temporarily. When you step out, the rapid cooling mimics the natural temperature drop that occurs as you fall asleep, signaling your body that it’s time for rest. This process can also reduce sleep latency and enhance the transition into deep sleep. Studies show that even a simple hand or foot soak can have similar effects. Pairing this with relaxation techniques amplifies its impact on sleep onset.

Screen-Free Time

Switch off electronic devices/TV 1,5 hour before bedtime!

Blue light from electronic screens inhibits melatonin production, making it harder to feel sleepy. This artificial light also keeps the brain alert by mimicking daylight, disrupting the natural sleep-wake cycle. By turning off screens at least an hour before bed, you allow your body to wind down naturally. Instead, engage in activities that don’t involve electronics, like reading or meditating. Anna Carenina is a great sleeping aid. Consistent screen-free periods before bed improve sleep quality and make falling asleep easier.

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Manage Racing Thoughts

Postpone worries and todos for tomorrow!

Racing thoughts are a common barrier to sleep, often tied to unresolved worries or tasks. Journaling or making a to-do list before bed helps offload these thoughts, allowing you to approach sleep with a clearer mind. Techniques like deep breathing or progressive muscle relaxation calm the nervous system, reducing anxiety. Cognitive behavioral therapy for insomnia (CBT-I) includes methods to reframe intrusive thoughts and break the cycle of sleeplessness. Addressing this issue proactively helps create a peaceful mental state for better sleep.

Buffer time

Create a 30 minutes buffer time!

Buffer time refers to the allowance of extra time in your schedule to ensure that you get adequate rest, even if falling asleep is delayed. It acknowledges the reality that sleep onset may not always happen immediately upon going to bed. Buffer time is essential for better sleep as it provides flexibility in the onset, prevents sleep debt, reduces sleep anxiety, builds up relation period and compensates for the variability in your life.

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Pre-Bedtime Routine