Bedtime Snacks And Routines to Help You Get Better Sleep

Whether you have trouble falling asleep, struggle with staying asleep, or can't sleep no matter what you do, it is important to understand how our bedtime routines impact our brain function and quality of sleep. The following are various aspects of creating good habits that will positively impact your overall well-being.

Four Hours Before Sleep

The hours leading up to the time you'll sleep are crucial for success. Four hours before you intend to sleep is a good ballpark to start setting your new habit.

Within these four hours, ensure that you prepare your mind to start winding down, making a habit of preparing for the next day and getting done whatever you hadn't done that day.

Have a Snack

Some foods like caffeine and energy-producing foods keep you awake through the night. On the other hand, some foods increase melatonin levels and help you get a better night's rest.

Foods to help you sleep better are:

  • Oatmeal
  • Chamomile, passionflower, or valerian tea
  • Turkey sandwich
  • Kiwi
  • Bananas

Prepare for the Morning

Tie up loose ends that you didn't get to do during the day. If there are dishes or dirty laundry, ensure that you do them four hours before bed. Other things you can do to increase better sleep are:

  • Make coffee for the morning
  • Gather work essentials like keys, phone, and wallet
  • Make your lunch
  • Set out your clothes
  • Make your bed

Do Something Productive

Whether that is a puzzle or art piece you meant to get to, or doing word search and drawing or coloring, doing productive things before bedtime helps your brain unwind from a busy day.

Three Hours Before Sleep

By the time you have prepared for the next day, done something productive, and had a light snack, the hour will have flown by. Three hours before you sleep means setting your mind into unwind mode

Take a Shower or Bath

Warm baths and showers produce blood flow and help the muscles in your body relax to ease stress. Ensure you make time for a relaxing bath three hours before you intend to sleep.

Try Aromatherapy

Couple your bath time with aromatherapy. Aromatherapy has been used worldwide to promote relaxation and peace mindset. Relaxing scents include:

  • Lavender
  • Eucalyptus or mint
  • Bergamot
  • Frankincense
  • Lemon or citrus

Write in a Journal

A journal is useful to get extra thoughts, questions, and feelings out, so they don't keep you awake through the night. In your journal, write down the day's stressors and problem-solving equations, and put your mind to bed by letting go of all that made you tense during the day.

Two Hours Before Sleep

Two hours before you intend on sleeping is the time to put everything away. This includes electronics, distractions, laundry, and low lights. Making time for dark hours before you sleep is essential for producing relaxing hormones in your brain.

Try things like:

  • Light Yoga
  • Last minutes of screen time
  • Read a book
  • Meditate
  • Listen to binaural beats
  • Brush your teeth
  • Relax your muscles
  • Try mindful breathing


The methods in this article may not help you instantly. However, the habits that you commit to every night will create a positive momentum that will ultimately overcome your sleep struggles and make them a thing of the past.