The Best and Worst Things To Do Before Bed For Better Sleep

We all dream of closing our eyes and drifting off within minutes. But for many, it takes much longer than that. In fact, our sleep study from 2022 suggests that more than 40% of young adults spend over half an hour trying to fall asleep. The truth? What you do before bedtime plays a big role in how quickly and soundly you fall asleep. Let’s explore the best and worst things to do before bed — updated with the latest research and expert advice.

The Best Things To Do Before Bed

1. Take a warm bath or shower

Science backs this classic ritual. A meta-analysis of 17 studies found that a warm bath or shower about 1–2 hours before bed helps you fall asleep faster. The warm water raises your body temperature, and the cooldown afterwards signals to your body that it’s time for rest. Add lavender oils or Epsom salts for extra relaxation, and wrap up in soft, breathable bamboo towels for that spa-like finish.

2. Listen to calming sounds

White, pink, or brown noise can mask environmental disturbances and ease a restless mind. Studies show they may help people fall asleep up to 38% faster. Whether it’s rain sounds, gentle waves, or a soothing bedtime story, experiment to see what works best for you. For some, even guided meditation apps or ASMR can do the trick.

3. Create a bedtime routine

Consistency is key. Going to bed and waking up at the same time—even on weekends—helps regulate your circadian rhythm. Build a calming ritual, like reading, journaling, or slipping on a bamboo eye mask while you sip a bedtime tea. Over time, your body will naturally associate these cues with winding down.

4. Practice relaxation techniques

Breathing practices like the 4-7-8 method or progressive muscle relaxation calm the nervous system. By slowing your breath and releasing tension, you make it easier for your mind and body to slip into sleep mode. Many sleep specialists now recommend incorporating these techniques daily.

The Worst Things To Do Before Bed

1. Scrolling on your phone

We all know it, yet we do it. The blue light from phones and laptops suppresses melatonin, delaying sleep. On top of that, the endless content—emails, social feeds, and TikToks—keeps your brain wired. Experts now recommend a strict digital curfew: put your devices away at least one hour before bed. Swap the screen time for a book, light stretching, or pillow talk.

2. Drinking caffeine too late

That afternoon coffee might be sabotaging your sleep. Caffeine can linger in your system for up to 8 hours, promoting alertness long after you’ve finished your cup. Swap late-day coffee for a herbal tea or warm milk if you want a smoother path to sleep.

3. Heavy or late-night meals

Spicy curries or late desserts might be tasty, but they raise body temperature and can trigger indigestion. Both make it harder to fall asleep comfortably. Aim to finish your last meal at least 2–3 hours before bedtime.

4. Drinking alcohol

While it may feel like alcohol helps you fall asleep, it actually disrupts REM sleep, making you more likely to wake up during the night. Experts suggest limiting nightcaps to ensure deeper, restorative rest.

5. Using the wrong bedding

Your bedding plays a bigger role in sleep than you think. Overheating is one of the most common causes of restless nights. Experts recommend breathable, moisture-wicking fabrics to help regulate body temperature. Our bamboo bedding range is thermoregulating, hypoallergenic, and silky soft—helping you stay cool and comfortable all night long.

How To Improve Your Sleep Routine

Creating a sleep-friendly lifestyle doesn’t need to feel overwhelming. Small changes can have a big impact:

• Set a bedtime schedule. Stick to the same sleep and wake times daily.
  
• Make your room sleep-friendly. Keep it dark, quiet, and cool (ideally 18°C).
  
• Move during the day. Regular exercise supports deeper sleep.
  
• Try mindfulness. Journaling, meditation, or visualisation can help calm racing thoughts.
  

Sleep is deeply personal—what works for one person may not work for another. The key is experimenting with good habits while cutting out the sleep saboteurs.

Sweet Dreams Start with Small Changes

Your bedtime choices shape your nights and mornings. From warm baths to calming sounds, bamboo bedding to breathing techniques, a few mindful swaps can make all the difference. So tonight, ditch the scrolling, brew a soothing tea, and create the restful environment your body and mind deserve. Because better sleep doesn’t just happen—it’s something you build, one good habit at a time.

FAQ

1. What are the best things to do before bed for better sleep?

The best bedtime habits include taking a warm bath, listening to relaxing sounds, and following a consistent sleep routine. These activities calm your body and mind, helping you drift off faster.

2. What are the worst things to do before going to sleep?

The worst bedtime habits include scrolling on your phone, drinking caffeine late, and using heavy or non-breathable bedding. These can delay sleep and reduce sleep quality.

3. How does screen time affect sleep before bed?

Using phones, tablets, or laptops before bed exposes you to blue light, which reduces melatonin levels and keeps your brain alert. This makes it harder to fall asleep.

4. Can what you eat or drink before bed affect sleep quality?

Yes—caffeine, alcohol, and heavy meals close to bedtime can keep you awake. Instead, choose calming drinks like herbal tea or warm milk to prepare your body for rest.

5. How can I improve my bedtime routine for deeper sleep?

You can improve your bedtime routine by setting a consistent sleep schedule, creating a relaxing environment, and using breathable bedding that regulates body temperature.