I Asked 5 People With Superbly High Sleep Scores What They Do Before Bed

Using health trackers like the Oura Ring or Whoop can provide valuable information about your sleep patterns. As a committed sleep-tracking enthusiast myself, I'm working on improving my average sleep score—and it's more challenging than it may seem.

A lengthy wind-down routine filled with an hourlong yoga flow, 30-minute meditation, and a few cups of calming tea sounds appealing, but I simply don't have the time for that—and I'd go as far as to say most people don't. So, I sought out some real-world advice.

"One interesting thing I notice is that my deep sleep/REM will typically increase significantly two nights after a very hard day of exercise, not immediately the same night," says Eoghan Shields, a New York City–based financial adviser. 

"Things like eating a really big meal within two or three hours before bed and alcohol always hinder my sleep, so I generally avoid those or know to not expect the best night sleep if I do have them," says Francesca Monti, a Bay Area–based registered dietitian-nutritionist.

On a similar note, Shields tries to avoid too much water before bed too. "[I cut out] water well before bed because that is the most consistent thing I wake up from," he says. 

Red light devices are on the rise in the well-being space, some designed for sleep and others for skin longevity. Either way, this LED light therapy can serve as a tool to quickly wind down. 

"I also do a red light mask before bed for 15 minutes, which always makes me feel very calm," Monti says. Plus, the collagen-supporting perks are worthwhile (read up on the complexion benefits of red light here). 

For sleep purposes, you may consider seeking out LED light devices you can keep on your bedside table, like a red LED lamp. For a travel-friendly device, consider the compact Helight (it's a mindbodygreen staffer favorite!). 

Red light has been shown to support sleep quality in some athletes1 and even help boost your mood and mental focus upon waking2.

New York–based executive assistant Chiara ​​Capasso opts for pink noise sounds she finds on Spotify as a way to ease her into sleep. This type of sound utilizes a flat, even sound akin to a waterfall or waves on a beach. 

Capasso also keeps her room cool—65 degrees Fahrenheit cool. "Or, sometimes colder," she adds.

The ideal room temperature for sleep is between 60 and 68 degrees Fahrenheit, Victoria Albina, N.P., MPH, nervous system specialist and holistic nurse practitioner previously told mbg. But this range can fluctuate depending on a host of factors like bedding weight, clothing, and internal body temperature, to name a few.

"My wind-down routine basically all happens outside bed (meaning by the time I lie down I expect or hope to fall asleep pretty quickly)," mindbodygreen commerce editor Carleigh Ferrante tells me. 

"An hour and a half before it's time to sleep, I'll put my phone away and switch to a book—that's also when I'll take a natural supplement for sleep and my last sip of water for the night," says New York City–based journalist Merrell Readman. 

Capasso similarly devotes her final moments before sleep to a good book—whether it's for 10 minutes or an hour.

If you're not a bookworm, consider some kind of activity that requires no blue light—drawing, stretching, journaling, crocheting, etc. The main goal is to put (and keep) your phone down before settling in. 

"I typically sauna a couple of hours before bed and definitely notice that I fall asleep much faster when I do," Shields says. 

Don't have access to a sauna? Elevating your body temperature with a warm bath or shower before bedtime can accelerate the process of falling asleep too. 

"I've tried just about every pre-bed ritual you could think of, and I've found that it's really more about what I do during the day than what I do right before bed," Ferrante says. She adds that she sleeps better on days when she has a good amount of movement (be it walking, strength training, Pilates, etc.). Like Shields, she also sleeps well after days when she's used a sauna blanket and her favorite PEMF mat.