When it comes to getting a good night’s sleep, what you do before your head hits the pillow is just as important as what you do during the night.

At RTJ Wellness, we see it all the time — clients struggling to fall asleep, stay asleep, or wake up feeling rested — simply because they haven’t given their brain and body enough time to shift into “sleep mode.” That’s where the power of a simple pre-sleep routine comes in.

Think of it as sending your body a clear signal: “It’s time to rest.”

Here are a few ways you can help that signal get through:

Choose calming activities. Reading a book, gentle stretching, meditation, or a warm bath can all help quiet the mind and relax the body.

Limit screen time. Reducing blue light exposure from phones, tablets, and TVs an hour before bed helps your brain produce melatonin — the hormone that promotes sleep.

Watch the caffeine and stimulants. Be mindful of what you consume late in the day. Caffeine, nicotine, and even some hidden sources of sugar can interfere with falling asleep.

Set the scene. Your sleep environment makes a big difference. Aim for a cool, dark room. If light or noise is an issue, consider blackout curtains, an eye mask, or using white noise or nature sounds.

Here’s the good news: there’s no one “right” pre-sleep routine. At RTJ Wellness, we encourage everyone to experiment with different techniques and find what works best for you. And remember — consistency is key. Developing a wind-down ritual makes it much more likely that you’ll enjoy both better quality and quantity of sleep.

If you’re curious about more proven sleep strategies, or if sleep is an ongoing struggle for you or your team, we’d love to help. Reach out and ask us about our RTJ Sleep Workshop — we’d be happy to answer any questions.

Here’s to a better night sleep and more productive days!
— The RTJ Wellness Team