The power of the pre-bed routine

The Power of the Pre-Bed Routine

Everyone is always talking about their morning routine, but no one seems to mention their pre-bed routine.

What you do before bed is 10x more important than what you do after you wake up—now let me explain why!

Sleep is the most overlooked and neglected component of our health—it’s an afterthought in everyone's mind! Makes sense though—we have an incredible amount of responsibilities, stress, and not to mention the endless access to Netflix.

Allow me a quick sleep tangent... We’ve all experienced sleep deprivation. It’s no joke how much worse you feel after a night of no sleep compared to a restful 7+ hours. The effects we feel from a lack of sleep are just a reflection of what’s going on inside our bodies.

When we sleep, our brains consolidate memories, process information, and clear out the waste products in our brain. During our busy days, our brain has to process an unfathomable amount of information—so much so that it literally has to bathe itself in cerebrospinal fluid at night to flush out all the toxins. Without sleep, this process would never happen, and our brain becomes littered with waste.

Our pre-bed routine is the runway to quality sleep, and without it, you can guarantee your sleep will be affected. Our body responds to the signals we send it. A pre-bed routine tells your brain it’s time to slow down, relax, and begin the rest-and-digest process.

If you’re someone who hops into bed right after bingeing Netflix, checking emails, or doom-scrolling, these next practices are for you.

Here’s my challenge to you: put two of the practices below into place at least an hour before bed. Stick with it for two weeks. Then, when you wake up, notice the little things that symbolize restful sleep—things like feeling more energized, fewer aches or pains, and not needing that extra cup of coffee.

Here are some simple practices to support better sleep:

• Dim the lights two hours before bed (try candlelight)

• No screen time an hour before bed

• Try chamomile tea, magnesium, or other calming teas

• Hold stretches for 30 seconds or more

• Read a relaxing novel—nothing intense!

• Journal a few thoughts or gratitudes to clear mental clutter

• Keep your room cool and dark—your body sleeps best in a cave-like setting

• Avoid heavy meals or intense workouts late in the evening

• Set a consistent bedtime and wake-up time (yes, even on weekends)

• Use a calming scent like lavender or eucalyptus

Real energy doesn’t start in the morning—it starts with sleep! Do yourself a favor and prioritize it.

I’d love to hear back from you—let me know which practices worked best for you :)

Happy sleeping!
Chris