Skip Nav
Arm Exercises
25 No-Equipment Moves That Transform Your Body
Bodyweight Exercises
35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
Beginner Diet Mistakes
Weight Loss
3 Mistakes Not to Make at the Start of a Diet

What to Do Before Bed to Sleep Better

For Better Sleep, Do These Things 20 Minutes Before Bed

We spend about a third of our lives in slumberland, but many people complain of not sleeping well. If you have a tough time falling asleep or you toss and turn in the middle of the night, try exercising during the day and limiting alcohol and caffeine a few hours before bedtime. But if you are doing this already and still have troubles, here are three things to do immediately before hitting the hay to calm your body and mind and help you get the restful night of sleep you crave.

  1. The power of water: Twenty minutes before bedtime, dim the lights in the bathroom, turn on some relaxing tunes on your iPhone, and take a warm shower or bath. The heat soothes achy muscles, and the steam clears your sinuses, which is essential if allergy symptoms prevent you from sleeping well at night. It's also a great way to wash away germs and prevent you from getting sick, which can also make it difficult to sleep.
  2. Bye-bye pains: After your 10-minute warm bath or shower, slip into your PJs and do five minutes of stretching to ease any pains that prevent you from sleeping. Lower back pain is common for many, so if yours bothers you, here's a yoga sequence to offer back pain relief. If a sore neck and shoulders are your woe, do these soothing stretches. A little self-massage can also ease muscle tension, or apply a heating pad or one of those rice pillows you warm up in the microwave to sore areas.
  3. Get bored: Now slip into bed, not with a riveting, can't-put-it-down book, but one that has a dull, monotonous, stale topic that's bound to have your eyelids drooping in minutes. Be sure to read from an actual book, not a laptop or iPad, as the lights cue your brain to wake up.

Related: The 10 Scary Things That Happen When You Don't Get Enough Sleep

From Our Partners
How Much Sleep Do Kids and Babies Need?
How to Improve Sleep
Can Acupuncture Help Insomnia?
Relaxing Sleep Playlist
Sleeping Tips For Newborns
Best Over-the-Counter Sleeping Pills
How to Cure Insomnia Naturally
What Your Sleep Position Says About You
Is It Healthy to Sleep in Separate Beds?
Gifts For Insomniacs
How to Get a Good Night of Sleep
Harry Potter ASMR Videos
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds