{"id":937116,"date":"2026-03-04T20:55:41","date_gmt":"2026-03-04T20:55:41","guid":{"rendered":"https:\/\/ouraring.wpengine.com\/?p=937116"},"modified":"2026-04-15T19:34:21","modified_gmt":"2026-04-15T19:34:21","slug":"tips-to-wind-down-before-bed","status":"publish","type":"post","link":"https:\/\/ouraring.wpengine.com\/tips-to-wind-down-before-bed\/","title":{"rendered":"14 Ways to Unwind Before Bed & Sleep More Soundly"},"content":{"rendered":"

To prepare your mind and body for a good night\u2019s sleep, it\u2019s crucial to take time to wind down before bed. Having a routine that relaxes your mind and body<\/span>\u00a0before bed can improve your sleep <\/span>latency<\/span><\/a> (how long it takes you to fall asleep) and your overall <\/span>Sleep Score<\/span><\/a>.<\/span><\/p>\n

Benefits of Relaxing Before Bed<\/b><\/h2>\n

Winding down for the night can help support your natural <\/span>circadian rhythm<\/span><\/a>, your internal body clock that signals to your body it\u2019s time for sleep. For instance, when it starts to get darker outside, your brain sends a signal to release <\/span>melatonin, the sleep hormone.<\/span><\/a><\/p>\n

Consistency in your sleep timing reinforces the synchronization between internal and external sleep cues (like darkness), enabling your body to anticipate and prepare for sleep or wakefulness accordingly.\u00a0<\/span><\/p>\n

A relaxing wind-down routine can also help lower levels of cortisol, the stress hormone. Lower cortisol levels ha<\/span>ve been associated with <\/span>better sleep quality<\/span><\/a>, while higher cortisol levels can <\/span>lead<\/span><\/a> to frequent wakeups during the night, delayed latency, lower sleep efficiency, and less <\/span>deep sleep<\/span><\/a>.<\/span><\/p>\n

Contrary to popular belief, <\/span>not all sources of stress are bad<\/span><\/a>. Excitement or arousal caused by a scary or emotional movie can show up as stress in your body. That\u2019s why it\u2019s key to avoid highly stimulating activities right before bed, as well.\u00a0<\/span><\/p>\n\n\n\n
Member Tip: <\/b>The Oura App will send you a “Bedtime Guidance<\/a>” notification about an hour before your personalized, suggested bedtime. Use this as a signal to start your wind-down routine. <\/span>\u00a0<\/span>\u00a0<\/span><\/span><\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

LEARN MORE: <\/span><\/i>Everything You Need to Know About Melatonin<\/span><\/i><\/a><\/p>\n

14 Research-Backed Ways to Wind Down Before Bed\u00a0<\/b><\/h2>\n

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1. Read a book.<\/b><\/h3>\n

A <\/span>randomized controlled trial<\/span><\/a> found that reading a book in bed before going to sleep improved sleep quality. Lying in bed to read allows you to physically slow down, and reading a book rather than watching a screen helps you avoid melatonin-suppressing <\/span>blue light<\/span><\/a>.<\/span><\/p>\n

Plus, de-identified Oura data supports the research: Members who tagged<\/a><\/span> \u201creading before bed\u201d saw the following improvements to sleep quality compared to nights they didn’t use the tag:<\/p>\n