Establishing a Pre-Sleep Routine
- Peaches James
- Apr 25
- 3 min read
Letting your body—and your mind—know it’s okay to rest.
The Hour That Sets the Tone
The 60 minutes before bed?
They’re not just leftovers from your day.
They’re where the shift happens.
From “go” to “let go.” From full-body buzz to maybe, finally, stillness.
A pre-sleep routine isn’t about checking boxes.
It’s about sending a message: "Hey body… hey brain… we’re done for today. You can settle now."
What Is a Pre-Sleep Routine, Though?
Think of it like a soft landing.
A short series of things you do to tell your system: we’re winding down now.
Not strict.
Not fancy.
Not performance.
Just rhythm.
Just presence.
Just something kind you do for future-you.
Build Your Wind-Down Menu
You don’t need 12 steps. You just need what works.
Pick 1–3 from this menu and call it a night:
Dim the lights – Fake a sunset. Trick your brain.
Read something light – Fiction, fluff, or something with nice spacing.
Stretch it out – Two minutes of shoulder rolls = magic.
Do skincare or touch your face gently – Self-soothing counts.
Write it down – Let the thoughts live on the page instead of in your head.
Play calming sounds – White noise, soft playlists, ambient rain—whatever works.
Sip herbal tea – Nothing caffeinated. Just warm and cozy.
Breathe, pray or whisper to the stars – Whatever your version of surrender looks like.
Again—not all of them.
Just one or two.
This isn’t a lifestyle brand.
It’s a lifeline.
But Wait… What About My Phone?
Let’s not pretend we’re tossing it in the ocean.
But phones before bed = sleep sabotage.
Blue light, scrolling, stimulation.
It’s a lot.
So here’s what might actually work:
Pick a “screens off” time (30–60 mins before bed)
Use night mode or blue-light filters
Charge your phone away from the bed (or at least put it face down)
Get a real alarm clock (yes, they still exist)
If you must use a screen, use it to wind down—guided meditations, rain sounds, nothing that scrolls forever
This is about boundaries, not bans.
Create a Routine That Actually Fits You
Some nights you'll have 30 minutes.
Other nights, you'll barely have three.
That’s okay. Start small.
Ask yourself:
What feels grounding—not performative?
What do I look forward to, even a little?
What’s something I can do most nights without making it a thing?
That’s your routine. That’s enough.
Try This 30-Minute Flow
Just an idea—steal it, tweak it, or ignore it completely.
9:00 PM – Put your phone to bed (yes, your phone)
9:05 PM – Brew some tea and do two stretches that feel amazing
9:15 PM – Light a candle, scribble out your brain on paper
9:25 PM – Read something soft or silly
9:30 PM – Get in bed, take 3 deep breaths, and whisper:“I’ve done enough for today. I can rest now.”
A Few Bedtime Prompts (Pick One)
What’s one thing I can set down tonight?
What made me feel human today?
What helped me feel calm—even just a little bit?
You don’t need to answer all of them.
You just need to connect.
A Closing Thought That Isn’t Too Sleepy
This isn’t about becoming the perfect sleeper.
This is about trust—in your body, in your boundaries and maybe in something bigger.
Each time you wind down, you’re reminding your system: “We don’t have to be on guard all the time.”
Some nights, it’ll work.
Some nights, it won’t.
But showing up for your own stillness, even for five minutes?
That’s a kind of power.
And if sleep still feels far away, don’t worry—we’ll talk next about when it’s time to ask for extra support.
For now?
Close your eyes.
You’ve already done something kind for yourself.
And that’s always enough to begin.
Comments