Getting enough sleep shouldn’t feel like a battle—but for many of us, it does. Tossing, turning, or scrolling long past bedtime can make winding down harder than it needs to be. The truth is, the way you prepare for sleep matters just as much as the hours you spend in bed. A consistent nighttime routine not only helps you fall asleep faster but also improves the quality of your rest.
Here’s how to build a simple, calming routine that actually works.
Step 1: Set the mood with natural lighting
Your body’s internal clock, or circadian rhythm, is highly influenced by light. Bright overhead bulbs and glowing screens can trick your brain into thinking it’s daytime, keeping you alert when you want to feel sleepy.
- About an hour before bed, switch to softer, dimmer lighting.
- Opt for warm-toned lamps or candles to mimic the natural sunset.
- If possible, let natural evening light filter in as the sun sets to gently signal your body it’s time to wind down.
Step 2: Go screen-free for at least 30 minutes
Scrolling through emails or social media before bed doesn’t just eat into your sleep—it stimulates your brain when you need calm. Blue light also suppresses melatonin, the hormone that tells your body it’s time to sleep.
Instead, try:
- Reading a book or listening to an audiobook
- Gentle stretching or yoga
- Journaling to clear your thoughts
- Listening to calming music or white noise
Step 3: Cool down your environment
Temperature plays a big role in sleep quality. Studies show most people sleep best in a cooler room—around 60 to 67 degrees Fahrenheit.
Ways to cool things down:
- Crack a window for fresh air
- Use breathable, organic bedding that doesn’t trap heat
- Keep a glass of water by your bed to stay hydrated
(Our Organic Cotton Sheets and Protectors are naturally breathable, helping keep your sleep surface cool and comfortable all night long.)
Step 4: Create a consistent wind-down ritual
Doing the same calming activities every night signals your body that sleep is coming. Over time, this trains your brain to associate these cues with rest.
Some ideas:
- A warm shower or bath to relax your muscles
- Skincare as a nightly self-care moment
- Herbal tea like chamomile or peppermint
- Five minutes of mindful breathing
Consistency is key here—the more you repeat your ritual, the stronger the sleep association becomes.
Step 5: Invest in your sleep surface
Even the best bedtime routine won’t help if your mattress isn’t comfortable and supportive. A sagging or overly firm bed can cause aches, restless nights, and poor-quality sleep.
At My Green Mattress, we design organic, handcrafted mattresses made with certified organic materials—like GOTS-certified cotton and GOLS-certified latex—that provide comfort without compromising on health or the environment. Pairing a calming routine with a mattress built for restful sleep is one of the simplest ways to fall asleep faster and wake up refreshed.
