Doing These 3 Things Before Bed–in This Order–Gives You a Good Night’s Sleep, Says Psychologist and Sleep Expert

Do you have trouble getting to bed at a reasonable hour, and then falling asleep once you do get into bed? Here’s something that might really help: Spend the last hour of your day on a simple three-step ritual called the power-down hour.

The power-down hour was invented by Michael Breus, a clinical psychologist and clinical sleep specialist who helps people get a better night’s sleep. And, he writes in a piece for HuffPost, the process begins with changing how we think about falling asleep in the first place. Though most of us envy people who say they fall asleep as soon as their head hits the pillow, for most of us arriving at sleep is a longer process. “It is more like slowly pulling your foot off the gas and slowly putting it on the brake,” he writes.

And, he says, there are a few important things you can do to help yourself slow down and then stop when you put on that brake. Begin by giving yourself a good sleep environment. You want your bedroom and your bed to be an inviting space, so cut down on clutter and electronics, and make the room as dark as you can. Set the temperature between 65 and 75 degrees–a cool room makes for a better night’s sleep than an overly warm one.

He also recommends setting a “bedtime alarm” to remind you when it’s time to go to bed. “If we go to bed and get up at roughly the same time each day it makes a TREMENDOUS difference in making it easier to get your much-needed rest,” he writes, something that a Harvard study also found to be true. 

Once you’ve gotten your bedroom and bedtime squared away–or even if you’re still working on it–try out the Power-Down Hour routine.

1. Spend the first 20 minutes on tasks that must be done before bed.

This might include things like packing school lunches or your own lunch, laying out clothes, and so on. For my husband and me, it includes things like putting out food and water for the cat, loading the day’s last dishes into the dishwasher, and checking that all the doors are locked.

2. Spend the next 20 minutes on hygiene.

This includes brushing your teeth, washing your face, and so on. You could also take a quick bath or shower, both of which can help relax you. Breus suggests lowering the lights, which will tell your brain it’s time to start getting ready for sleep.

3. Spend the last 20 minutes doing something pleasant and relaxing.

Now finish unwinding by doing something relaxing that you enjoy. This could be reading a book (preferably with a book light), meditation, prayer, journaling, listening to soft, soothing music, or some combination of these. 

Even though you might think it’s enjoyable or even relaxing, this is not a good time for social media, which tends to engage powerful emotions. The same might go for reading about politics or global conflicts–and maybe even thrillers. Generally speaking, powerful emotions won’t help you fall asleep. 

In my book Career Self-Care: Find Your Happiness, Success, and Fulfillment at Work, I explore some simple techniques for helping your brain function at its best. Consistently getting a good night’s sleep is one of the best things you can do for your brain, and a powerful way to accelerate your success.

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