Need to fall asleep fast? Try a Ramp-Down Routine.

By mfitz on January 15, 2025
A man reading a book while reclining in the sky on a cloud

A ramp down routine is a time to let your mind calm down for the day’s activities and get ready for sleep. They can feel like a pain to implement but once you’ve got the hang of them you’ll find they’re a gateway to amazing sleep and that you’ll get to sleep much more quickly. Every person’s routine is different so you’ll have to find what works for you but ideally one should:

  1. Occur 1-2 hours directly before going to sleep
  2. Relax and unwind your mind, not excite or stress it.

Example Ramp Down Routine

1.5 Hours before Bed

  1. Todo List – look over what you need to get done tomorrow and write down a quick list of everything. Writing it down will get it of your head so you won’t worry about it at night.
  2. Evening Chores – Brush your teeth and do whatever pre-bed chores are needed. This includes adjusting the HVAC, turning on the bed cooler, locking the doors, and letting the dog out for the last time. Don’t put these off and do them right before you try to fall asleep

1 Hour Before Bed

  1. Comfort Zone – Get comfortable in a dim, cool space.
  2. Limit exposure to light-emitting devices – including phones, tablets, or computers. Light before bed can really kills the quality of your sleep. If you have to use a screen, consider wearing high-quality blue-blocking glasses during this time.
  3. Engage the Brain – Busy your mind with something that is comforting and in no way stressful or over-exciting. Do this for an hour, then turn off the lights and go to sleep.

When engaging your brain DON’T consume stressful, thrilling, depressing media that gets your mind ramped up such as:

  • Reading the news (especially politics)
  • “Doom scrolling” on social media
  • Watching tense, depressing, or frightening movies
  • Reading tense, depressing, or upsetting books.
  • Playing action video games that get your heart rate up

Instead try:

  • Crossword puzzles
  • Uplifting, humorous, or spiritual/philosophical books.
  • Light, “comfort” tv shows (old sitcoms are great for this)
  • Non-stressful “puzzle” video games
  • Time in a sauna or hot bath
  • Listening to a good album
  • Meditation