Micro-Habits That Quiet Your Brain Before Bed

3. Establish a Pre-Sleep Routine

Developing a consistent pre-sleep routine can help signal to your mind that it's time to relax. This routine might include activities such as reading a book, taking a warm bath, or practicing gentle yoga. The key is to choose calming activities that you enjoy and can consistently perform each night. Over time, your brain will associate these activities with winding down, making it easier to transition into sleep mode. By establishing a routine, you create a sense of predictability and comfort, which can help quiet the mind and prepare it for a night of restful sleep.

4. Limit Screen Time Before Bed

The blue light emitted by screens can interfere with your body's natural sleep-wake cycle, making it harder to fall asleep. To combat this, consider limiting screen time at least an hour before bed. Instead, engage in activities that don't involve screens, such as reading, journaling, or meditating. If you must use devices, consider enabling night mode or using blue light-blocking glasses. By reducing screen time, you minimize the stimulation to your mind, allowing it to unwind and prepare for sleep. This simple tweak can have a profound impact on your ability to quiet the mind.