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If you’re like me, you worry about not being able to fall asleep at night. On paper, my bedtime routine would appear “perfect:” I brush my teeth, apply my skincare, change into cozy pajamas, and sip tea while watching a relaxing show. I’ve also incorporated tips from sleep experts, like taking melatonin, wearing a sleep mask, and listening to white noise. But truth be told, these “relaxing” steps can often feel like an exhausting to-do list at the end of my day, only serving to further stress me out—and keep me awake.
If that sounds like you, experts say we’re not alone in the stress-sleep cycle. Despite our best intentions, more is not always better when it comes to sleep. “A low-stress bedtime routine, in my view, is a series of calming, intentional activities designed to help you gently unwind from the day,” says Angela Holliday-Bell, MD, a board-certified physician and certified sleep specialist. “[The routine] should create a sense of relaxation and signal to the brain that it’s time for sleep, and should not include any stimulating activities like checking emails or scrolling through social media.”
Here, Dr. Holliday-Bell shares some low-stress ways to level up your bedtime routine and finally get some much-needed sleep—without the overwhelm.
Why is it important to reduce stress at bedtime?
It’s important to reduce stress while preparing for sleep because, according to Dr. Holliday-Bell, “elevated stress levels can keep the body and mind alert, which can lead to racing thoughts and increased heart rate, making it harder to fall and stay asleep.”
Our bodies naturally prepare us for sleep each night, thanks to a few key hormone fluctuations. That’s because your body’s internal alarm clock (also known as your circadian rhythm) tells your brain to produce more melatonin at night—a hormone that helps regulate your sleep-wake cycle and makes you feel sleepy. Simultaneously, your brain also slows down the production of cortisol at night—a stress hormone that helps keep you awake and alert during the day. These natural hormonal processes are necessary for you to fall asleep (and stay asleep!) and get some much-needed shut-eye.
But when external factors disrupt these natural hormone changes, we end up feeling more awake than we’d like. Anything that causes stress at night (say, intense conversations with a partner, stressful TV shows, or doom-scrolling on social media) can spike cortisol levels and keep you awake. Similarly, bright light and noise can suppress your melatonin production and prevent you from feeling tired.
This can all lead to a lack of sleep, which, over time, can contribute to negative health effects like a weakened immune system, heart disease, obesity, diabetes, depression and anxiety, and more. Fortunately, changing your sleep habits can help lower the risk of these conditions. And the following low-stress tips may just do the trick.
12 low-stress ways to level up your bedtime routine
As we roll into the new year, you might be considering changing up some of your routines. But it’s important to not do too much too soon—especially when it comes to sleep.
“Gradually implementing changes to your bedtime routine can be much more sustainable and effective than trying to change everything at once,” says Dr. Holliday-Bell. “When we make small, incremental changes, our bodies and minds have a chance to adapt slowly, which can help reduce pressure or stress that can make you more alert rather than relaxed.”
Here are some tweaks you can make tonight, next weekend, and eventually, next month that’ll help you fall into a more peaceful slumber.
What you can do tonight…
1. Use soft lighting
“Dim the lights or use tableside lamps an hour before bedtime to signal your natural melatonin release,” says Dr. Holliday-Bell. The simple act of turning down the lights will not only help you feel sleepy, but the soft, moody lighting will also bring on feelings of coziness and calm—helping to reduce any stress of the day that’s weighing on your shoulders. Red and yellow/orange light, in particular, have little to no effect on the circadian rhythm, so they’re great options to use at night.
Try the Carson Bohemian Farmhouse Rechargeable Table Lamp ($71), Rigel Cordless Buffet Table Lamp ($85), or Elemore Home Mushroom Bedside Light ($10) with adjustable lightness.
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2. Wear comfy pajamas
A quick, easy tweak you can make tonight? Changing into comfy PJs a few hours before bed. This will signal to your brain that it’s time to wind down. You’ll want your pajamas to be comfortable and breathable (if you deal with night sweats) or warm if you live in a chillier climate.
We like this Bamboo Jersey Long Sleeve Pajama Set ($60), this Cozy Earth Stretch-Knit Short Sleeve Pajama Set ($140), and these Finvizo Women’s Silk Satin Pajamas ($20).
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3. Turn down the temperature
“You can start with turning the thermostat down two to three degrees cooler than what’s comfortable for you during the day to get the optimal temperature range for sleep, which is between 60 and 68 degrees Fahrenheit,” says Dr. Holliday-Bell. (Note: If it’s already cold in your room because it’s cold outside, you may not need to turn your AC down.) What’s more important is to find a cool, but comforting temperature that’s right for you.
4. Get out of bed if you can’t fall asleep
We know this sounds counterintuitive, but if you get into the habit of ruminating on your thoughts as soon as you get into bed, your brain will associate this time of night with stress and alertness. To help you fall asleep easier, it’s best to break this cycle. If you’ve been lying awake for more than 15 minutes, get out of bed and go to another part of the house, notes Mount Sinai. Try to read a relaxing book or listen to calming music until you feel tired. Then, head back to bed.
What you can do next weekend…
Chances are, by the weekend, you will have a little more time to invest in self-care practices that promote quality sleep. Here are some things to try:
5. Try a five-minute meditation
You don’t have to be an expert at meditation to reap the benefits of the popular grounding practice. Just five to 10 minutes of meditating (aka micro meditation) can help slow your thoughts, reduce your heart rate, and promote relaxation. And if meditating is not your thing, Dr. Holliday-Bell also recommends techniques like deep breathing or progressive muscle relaxation—a practice where you clench and release specific muscle groups (from your head to your toes) until your whole body is relaxed.
Need some guidance? Meditation apps like Brthwrk (7-day free trial, $5.75 or $12 per month), Healthy Minds Program (free), or The Mindfulness App (free or $59.99 per year with subscription), can help you perfect your practice.
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6. Take a bath with some aromatherapy
“You can add in a warm shower or bath to decrease your body temperature before bed, which helps improve sleep quality,” says Dr. Holliday-Bell. Warm baths can be especially relaxing when you add an aromatherapy element. Studies have shown that scents like lavender, eucalyptus, and chamomile are particularly calming and may help you fall asleep faster.
Try out Saje’s Muscle Melt Bath Salt Soak ($23); Oak Essentials Cloud Foaming Bath Oil ($52); or The Honest Company Calm Lavender Bubble Bath ($13), which is great for the whole family.
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7. Watch something relaxing
If you’re used to scrolling on your phone at night—or even in bed when you can’t sleep—it might be unrealistic to think you can completely kick the habit right away. But scrolling, and especially doomscrolling (e.g., compulsively consuming negative news), can spike your stress and keep you awake. Instead, try to spend time watching videos that are relaxing or soothing or even finding Instagram or TikTok accounts that make you happy, rather than anxious or worried.
What you can do next month…
As you get into the groove of leveling up your bedtime routine, you may want to get a bit more adventurous with your sleep habits. Here are some changes you can slowly implement over the next month (or two).
8. Set time limits on your electronic devices
“Make it a point to turn off screens one hour before your bedtime,” says Dr. Holliday-Bell. If you have a hard time sticking to this, try setting screen time limits on your phone or apps you frequently visit. Go to your phone’s settings, find a screen time limit option, and set it to customized intervals (15 minutes, 30 minutes, etc.). A message will pop up on your screen, serving as a gentle reminder to stop.
Bonus tip: “You can try a light/sound machine like Hatch Restore 3 ($170) that can be programmed to turn on certain lights like red light at the start of your bedtime routine,” says Dr. Holliday-Bell. Once that light begins to turn on, you can use it as a signal to know it’s time to put the phone down.
We also like the HoMedics SoundSpa Sunrise Gradual Wake-Up Alarm ($120) and the Emerson Sunrise SmartSet Alarm Clock ($40) as a budget-friendly option.
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9. Start a new relaxing book
A December 2021 randomized trial in BMC Trials found that reading a book in bed before going to sleep improved sleep quality, compared to not reading in bed. In other words, if you’ve been eyeing a new book (or book series) but fear you don’t have time to read, now is the perfect opportunity. Consider this part of your low-stress bedtime routine as your own personal monthly book club.
10. Change your sheets
A ticket to a better night’s sleep might actually come from changing your sheets. “I recommend light, breathable sheets like cotton to help regulate your body temperature while you sleep,” says Dr. Holliday-Bell. It’s recommended to wash and change your sheets every one to two weeks, so getting into a regular habit of it by next month is a great next step. A good way to get into the habit of changing your sheets is by purchasing a new sheet set—especially one that maximizes comfort and cleanliness. We like the Brooklinen Cooling Cotton Percale Core Sheet Set (from $118).
Dr. Holliday-Bell also suggests you have a comfortable mattress and pillow that “support your body type and preferred sleeping position.” Our top picks are the Helix Midnight Luxe Mattress (from $1,099) and Quince Premium Down Alternative Pillow ($50).
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11. Try magnesium powder
While magnesium isn’t a sleep aid, the essential mineral is known to help promote relaxation, which is perfect for winding down at night. Studies have found magnesium activates GABA—a neurotransmitter (aka a chemical messenger in your brain) that calms the nervous system—and helps muscles relax. If you want to try magnesium at night, one popular way is by drinking a “sleepy girl mocktail,” a combination of tart cherry juice, sparkling water or prebiotic soda, and magnesium powder.
But before you get started with this regimen, we suggest asking your doctor first if magnesium is safe for you. If you get the “okay,” we like Needed Sleep+Relaxation Support Magnesium Powder ($50), Garden of Life Dr. Formulated Magnesium Powder ($20), or Pure Encapsulations Magnesium Powder ($30).
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12. Incorporate a short stretching routine or massage
Another practice you can build up throughout the month is a short bedtime stretch routine. Stretching at night can help you fall asleep faster and avoid sleep-related pain. Holding just three to five poses for a couple of seconds each can provide a relaxing transition from being awake to lying in bed and dozing off. We suggest trying downward dog, child’s pose, and spinal twist on this Alo Yoga Warrior Mat ($128) for optimal cushion.
A short self-massage can also work wonders. Consider a foot massage with the Uncommon Goods Handmade Wooden Foot Massager ($38) or a shoulder massage with the Theragun Mini ($199) before taking a snooze.
