Anabolic Talks

My current routine is a bit haphazard, but I’m trying to create a more consistent wind-down period. I’ve heard it makes a huge difference. What’s your go-to pre-sleep routine? Any specific habits or tools that you’ve found make a tangible impact on sleep quality?

I’m all about consistency. My routine is simple: a cup of chamomile tea, 15 minutes of light stretching or yin yoga, and then I put my phone on airplane mode. No screens an hour before bed. It works wonders.

I use an app for guided meditation. Just 10 minutes helps me quiet my mind after a high-intensity day. I also make sure the room is cool and completely dark. The temperature and light are non-negotiable for me.

I find a magnesium supplement helps me a lot with muscle relaxation. I take it about an hour before bed. I also listen to a podcast on a sleep timer, something that’s interesting but not too stimulating. It’s a good distraction from the day’s stress.

Blue light glasses! That’s my big one. I wear them starting around 8 PM. It makes a noticeable difference in how quickly I feel tired and ready for bed. I also try to read a physical book rather than a tablet.

I keep it simple: no caffeine after 2 PM and a quick cold shower before bed. The contrast from the warm house to the cold water helps signal to my body that it’s time to wind down. It’s a bit shocking at first but really works for me.