Bedtime Routines for Better Sleep: Practical Advice for Unwinding Before Bed

A good night’s sleep doesn’t just happen by chance. It’s the result of small, consistent habits that tell your body and mind it’s time to slow down. In our busy, always-on world, creating a calming bedtime routine can make the difference between restless nights and deep, restorative sleep.

At Simply Beds, we know that the right mattress and bed frame matters — but what you do before you get under the duvet is just as important. Here’s how to build a bedtime routine that truly works.

Why a Bedtime Routine Matters

Your body runs on a natural 24-hour cycle called the circadian rhythm. When you go to bed at different times each night, scroll on your phone until midnight, or fall asleep in front of the TV, you confuse that rhythm.

A consistent routine:

• Helps you fall asleep faster
• Improves sleep quality
• Reduces night-time waking
• Leaves you feeling more refreshed in the morning

Think of it as a gentle “wind-down signal” to your brain.

Step 1: Set a Consistent Sleep Schedule

Going to bed and waking up at the same time every day — even at weekends — strengthens your body clock.

Practical tips:

• Choose a realistic bedtime (not an overly ambitious one!)
• Set a reminder 30–60 minutes before bed to begin winding down
• Avoid long lie-ins on Sundays that disrupt Monday morning

Consistency is key. Your body loves routine.

Step 2: Create a Calm Bedroom Environment

Your bedroom should feel like a sanctuary, not an extension of your office or living room.

Keep It Cool

Most sleep experts recommend a bedroom temperature between 16–18°C — ideal for UK homes during much of the year.

Dim the Lights

Bright lights suppress melatonin, the hormone that helps you sleep. Switch to warm bedside lamps in the evening rather than harsh overhead lighting.

Invest in Comfort

A supportive mattress and quality pillows make an enormous difference. If you wake up with aches, overheat at night, or struggle to get comfortable, it may be time to upgrade your bed. The right mattress supports proper spinal alignment and reduces pressure points, helping you drift off more easily.

Step 3: Switch Off from Screens

Phones, tablets and televisions emit blue light, which can trick your brain into thinking it’s daytime.

Try:

• Turning devices off at least 30–60 minutes before bed
• Using night mode if you must check something
• Keeping phones out of arm’s reach to avoid late-night scrolling

Instead, swap screen time for something more relaxing.

Step 4: Introduce a Relaxing Wind-Down Ritual

This is where your bedtime routine becomes personal. Choose activities that genuinely relax you.

Gentle Reading

A few chapters of a calming book (not a thriller!) can help your mind slow down.

Herbal Tea

Caffeine-free options such as chamomile or peppermint can feel soothing before bed.

Light Stretching

Gentle stretches release physical tension built up during the day.

Mindfulness or Breathing Exercises

Simple breathing techniques — like inhaling for four seconds and exhaling for six — can calm the nervous system and prepare you for sleep.

The key is repetition. When you repeat the same activities nightly, your brain begins to associate them with sleep.

Step 5: Declutter Your Mind

If your thoughts tend to race at night, try a “brain dump” before bed.

• Write tomorrow’s to-do list
• Note any worries
• Jot down reminders

Getting thoughts onto paper stops them circling in your mind once your head hits the pillow.

Step 6: Make Your Bed a Sleep-Only Zone

Try to reserve your bed for sleep and relaxation. Working, eating, or watching entire TV series in bed can weaken the mental connection between your bed and rest.

When you climb into a comfortable, supportive bed that’s associated only with sleep, your brain switches into rest mode much more easily.

Don’t Underestimate the Power of the Right Bed

Even the best bedtime routine can’t compensate for an unsupportive mattress. If you find yourself tossing and turning, waking with stiffness, or feeling unrefreshed, your bed could be the missing piece of the puzzle.

At Simply Beds, we help customers find:

• Support levels suited to their sleep position, such as side sleepers and back sleepers 
• Mattresses that regulate temperature
• Bed frames that enhance comfort and style
• Pillows designed for proper alignment

Better sleep starts with the right foundation. Take a look at our best-selling mattress that provides a good balance of support and comfort:

Luxury 1000 – Simplybedsonline 

Build Your Routine Tonight

You don’t need to overhaul everything at once. Start small:

• Choose a consistent bedtime
• Dim the lights earlier
• Add one calming ritual at a time

Within a few weeks, these small changes can transform the way you sleep.

If you’re ready to take your sleep to the next level, explore our range of beds and mattresses designed to help you unwind in comfort — because every great day begins with a truly restful night.