In 30 seconds
- Start about 3 hours before bed: dinner finished, light below 10 melanopic lux and no alcohol.
- A shower or bath at 40-42.5 °C between 1 and 2 hours beforehand, for just 10 minutes, shortened the time taken to fall asleep in a review of 17 studies.
- Spending 5 minutes writing tomorrow's to-do list helped people fall asleep in about 15 minutes, compared with about 25.
- Screens away at least half an hour before bed.
A good bedtime routine starts about 3 hours before bed: dinner finished, lights low and no alcohol. Between 1 and 2 hours beforehand, a warm shower; half an hour beforehand, screens away; and finally, reading on paper and lights out. We set it out for you hour by hour.
Why a routine
Your body appreciates repeated signals. Sleep specialists advise a relaxing routine before bed and a regular schedule, getting up at the same time every day, weekends included 1.
With a bedtime that lets you sleep at least 7-8 hours, everything else falls into place working backwards 1. This is the example for someone who goes to bed at 23:00:
| Time | What to do | Why at that time |
|---|---|---|
| 17:00 | Last coffee or tea | 6 hours before bed |
| 20:00 | Dinner finished, lights low and no alcohol | The 3 hours before bed begin |
| 21:00-22:00 | A warm shower or bath, about 10 minutes | Between 1 and 2 hours before |
| 22:15 | Tomorrow's to-do list, 5 minutes | Pending tasks on paper, not in your head |
| 22:30 | Screens away | At least 30 minutes before |
| 22:30-23:00 | Reading on paper or slow breathing, in low light | Winding down |
| 23:00 | Lights out, bedroom cool and dark | With enough time to sleep 7-8 hours |
| 7:00 | Get up at your usual time | Weekends included |
Example schedule. Sources: American Academy of Sleep Medicine; Drake et al., 2013; Brown et al., 2022; Haghayegh et al., 2019; Scullin et al., 2018.
If you go to bed at a different time, shift the whole block. What matters are the intervals, not the clock.
6 hours before: your last coffee
In one study, 12 healthy adults took 400 mg of caffeine, about 2-3 cups of coffee, 6 hours before bed. They slept more than an hour less, and did not notice. The general recommendation is to avoid it from 17:00 onwards 4.
3 hours before
Change gear 3 hours before bed
3 hours before: dinner, light and the last drink
This is the moment to change gear.
Dinner
Avoid heavy meals before bed; if you get hungry later, have something light 1. If your dinner includes carbohydrates such as rice, pasta, bread or potatoes, it is better to eat more than an hour before bed. In one study, a meal like that 4 hours beforehand shortened the time taken to fall asleep more than one eaten 1 hour beforehand, although there is still little data 5.
And from here on, less to drink, so you do not have to get up for the toilet 1.
Light
Experts in light and sleep recommend not going above 10 melanopic lux from at least 3 hours before bed, a much dimmer light than in an office 2.
In practice: switch off the ceiling light and use low lamps with warm-white LED bulbs, 2,700-3,000 K. With typical evening lighting at home, about 30 lux, they stay at that figure or below 2. You will find all the data in light, screens and sleep.
Alcohol
No alcohol before bed 1. In almost all the studies, people drank in the 3 hours before bed, and even at low doses REM sleep came later and was shorter 6. We look at it in alcohol and sleep.
A warm shower or bath
The water temperature, 1 to 2 hours before
Between 2 hours and 1 hour before: a warm shower
A review of 17 studies found that a shower or bath with water at 40-42.5 °C, between 1 and 2 hours before bed, shortened the time taken to fall asleep. Sleep quality and efficiency also improved, and 10 minutes was enough 3.
Why does it work? The warmth sends blood to your hands and feet, and that is where the body loses heat. This lowers your core temperature, one of the steps towards falling asleep 3.
5 minutes of writing
Note down your pending tasks before bed
45 minutes before: close the day on paper
In a laboratory study, 57 young adults spent 5 minutes writing before bed. Those who noted down their pending tasks for the next few days fell asleep in about 15 minutes; those who wrote about what they had already done, in about 25 7.
And the more specific the list, the sooner they fell asleep 7. A notebook on the bedside table and tasks with names: “call the accountant at 10:00” rather than “work”.
30 minutes before: screens away
Switch off your phone, tablet and computer at least 30 minutes before bed 1.
The last 30 minutes: winding down
Repeat the same calm sequence every night 1: reading on paper by a low lamp, gentle music or a few minutes of slow breathing. You will find research-backed techniques in stress and sleep.
Lights out: cool, dark and quiet
- Cool. Your bedroom, calm and at a comfortable, cool temperature 1. With bedding, heat disturbs sleep more than cold does, and humid heat increases night-time awakenings 8.
- Dark. For sleep, experts ask for 1 lux at most: blinds down or an eye mask 2.
- Only for sleep. The bed is for sleep and sex 1.
If you are still awake after 20 minutes
Do not fight with your pillow. If you have not fallen asleep after 20 minutes, get up and do something calm, in low light and without screens. Go back to bed when you feel sleepy 1.
How to start without feeling overwhelmed
There is no need to change everything at once. Start with your wake-up time and your last coffee, and add one step each week.
To find out how many hours you need, take our sleep test. If you sleep badly persistently, even while looking after your routine, see your doctor.
Frequently asked questions
What should you do before bed to sleep better?
Dim the lights from about 3 hours beforehand, have a warm shower between 1 and 2 hours beforehand, switch off screens at least 30 minutes before and repeat the same relaxing sequence every night. And no alcohol before bed or caffeine in the afternoon.
How long before bed should you eat dinner?
There is no single figure. It is advisable to avoid heavy meals before bed, and if your dinner includes carbohydrates such as rice, pasta or potatoes, more than an hour beforehand is better. In one study, a meal like that 4 hours before bed worked better than 1 hour before.
Is it good to have a shower before bed?
Yes, with warm water. In a review of 17 studies, a shower or bath at 40-42.5 °C between 1 and 2 hours before bed shortened the time taken to fall asleep, and 10 minutes was enough.
Sources
- American Academy of Sleep Medicine. Healthy sleep habits. Sleep Education. View publication
- Brown TM, Brainard GC, Cajochen C, Czeisler CA, Hanifin JP, Lockley SW, et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. PLoS Biol. 2022;20(3):e3001571. View publication
- Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Med Rev. 2019;46:124-135. View publication
- Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195-1200. View publication
- Halson SL. Sleep in elite athletes and nutritional interventions to enhance sleep. Sports Med. 2014;44(Suppl 1):S13-S23. View publication
- Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Huynh M, Miller DJ, Townshend A, Halson SL. The effect of alcohol on subsequent sleep in healthy adults: a systematic review and meta-analysis. Sleep Med Rev. 2025;80:102030. View publication
- Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. The effects of bedtime writing on difficulty falling asleep: a polysomnographic study comparing to-do lists and completed activity lists. J Exp Psychol Gen. 2018;147(1):139-146. View publication
- Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012;31:14. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product. A varied and balanced diet and a healthy lifestyle are important.
