5 Bedtime Rituals That Truly Improve Your Sleep Quality

Ditch the Devices

Blue light from phones and laptops messes with your melatonin.
📵 Power down screens 60–90 mins before bed for deeper sleep.

Embrace a Wind-Down Routine

Build a calming ritual:
☕ Herbal tea
📖 Light reading
🕯️ Aromatherapy
🧘‍♂️ Breathwork
Repetition signals your brain it’s time to rest.

Set a Sleep Schedule

Go to bed & wake up at the same time every day, even weekends.
Your body thrives on rhythm—it’s called circadian alignment.

Cool It Down

A cool room (16–19°C or 60–67°F) triggers melatonin release.

Tip: Take a warm shower 90 minutes before bed to cool the body naturally.

Keep the Lights Low

Dim the lights in your home post-sunset.
Warm-toned bulbs, salt lamps, or candles prep your brain for rest.