Dr Petcha

Unwind Before Sleep

You’ve had a long and tiring day at work. From your boss’s rants to your child’s never-ending stories you’ve dealt with all of it and now it’s time for bed. Sure, if you go and crash on your bed you will eventually fall asleep but who knows how long that can be. It is extremely important for you to take some time out for yourself and prepare your mind and body for sleep. Doing so can help you fall asleep faster and wake up feeling much more refreshed. Here are a few tips for you. 

1) Stay away from screens

While preparing your body and mind for bed, the first and foremost thing to do is to stay away from your electronic devices. Finish all the work at least 1 hour before bed and keep your laptop away.  The same goes for phones and TVs. The blue light emitted by these devices increases your alertness and suppresses the release of melatonin in the brain. This, in turn, can disturb your sleep cycle and cause you to wake up feeling tired.  

2) Avoid exercising

You’ve probably heard it before but the worst time to work out is right before bed. Contrary to the popular belief that exercise tires you out and helps you sleep better, it actually disturbs the sleeping pattern. Exercise increases your body temperature and heart rate and signals your body to release adrenaline. Exercising also prompts the release of stress hormones in your body causing you to stay alert. These are usually desirable outcomes but just before bed, they can cause more harm than good. If you still like working out in the evening, then make sure you do it at least 3 hours before bedtime.   

3) Take a warm bath

Warm baths have always been associated with better sleep. Taking a relaxing bath at least an hour before bed can ease your mind and body and help get rid of all the stress and tension accumulated throughout the day. Apart from this, warm baths also increase your core body temperature quickly. As your body temperature cools down going into bed, the rise and fall will afford your body a better sleep.

4) Dim the lights of your room

Dimming the lights of your room and making it partially dark, is one way of letting your mind know that it is time to switch off. Bright lights delay the release of melatonin making you more alert and energetic, but when you dim the lights, your brain starts producing melatonin and prepares your body for sleep. Play some relaxing music along with it and you might be able to sleep like a baby. 

5) Read a relaxing book

Reading a book is another great way of relaxing your mind. Fictional books can help you escape reality and disconnect from your surroundings. On the other hand, you can also try reading some self-help books for a quick reality check.  


Never underestimate the power of a healthy routine. Practicing a few of these things before bed can create a pattern in your brain. Your brain will now know when it is time for bed. Apart from this, taking some time just for yourself to do all this will keep you more satisfied and happier overall.