Woman smiling in bed while she reads a book.

Best Things to do Before Bed

Sometimes, sleep comes easy. Other times, you might find yourself tossing and turning for hours on end waiting for the sweet release of dozing off. 

Finding a routine that helps you fall asleep is important so you can get seven to nine hours of sleep per night, especially if you struggle with a sleep disorder.

Keep reading to learn the best things to do before bed so you can fall asleep quickly and wake up feeling rested and rejuvenated. 


Key takeaways

  • You should get between seven to nine hours of sleep per night.
  • It’s important to adopt nighttime habits that help you sleep.
  • CBD may be helpful in helping you doze off and wake up feeling refreshed.


Best ways to relax before bed

One of the best things you can do before bed is to make sure you have a healthy, comfortable, restful, and relaxing environment. In a way, your bedroom should be like an oasis in the middle of a scorching desert of outside stress and responsibilities.

Here are a few ways to create a relaxing environment:

  • Be and feel hygienic by brushing your teeth, taking a shower, and tidying up your room before bedtime.
  • Make sure your room is cool and dark (unless you prefer a warmer environment). Using curtains, blinds, and ambient lighting can help your bedroom feel more inviting for sleep time. 
  • Keep your bedroom a place where peace and quiet are in abundance. If you prefer background noise, using white noise, a fan, ASMR, sleep music, or meditational music can also help you wind down. 
  • Choose comfortable bedding and pillows that feel cozy and relaxing. 


Things to do before bed for better sleep

Before you get into bed, it’s important to adopt habits and have a routine that helps you relax and settle down before crawling under the covers, making the transition from daytime to nighttime a little easier. Here are some suggestions:

  • Listen to relaxing music. Calming and soothing music can relieve your body and mind and might be a better alternative to turning on the TV to watch something overly-stimulating or listening to the news.
  • Dim the lights at night, even if bedtime is an hour or two away. Instead of bright overhead lights, try using lamps, dimming bulbs, or candles so your body can prepare for the darkness of the night.
  • Limit your caffeine and alcohol intake, especially later in the day. Because caffeine and alcohol are uppers, they might make it harder to start feeling sleepy and might have you staying up longer than you’d like to. 
  • Go outside during the day to get some good old Vitamin D. Natural light can be helpful to let your body clock know what time it is, aiding in a healthy sleep-wake cycle. 
  • As tempting as it is to answer emails or scroll through social media once you’re in bed, try to limit screen time. 
  • Mindfulness, breathwork, and meditation are great ways to wind down after a busy day. Find what works for you and go with it for better sleep.
  • Take a warm bath to wind down in the evening. Extra points if you make it an aromatic experience with bath salts, candles, and bubbles. 
  • Drink non-caffeinated tea before bed to warm your insides, something that’s sure to relax you. 
  • Journaling is a great way to start or end your day. Writing down what you think, feel, and how you process your emotions can ward off those late-night intrusive thoughts. 


CBD before bed

CBD, or cannabidiol, is a non-psychoactive compound found in cannabis. Many people turn to CBD for many things, including helping them fall asleep. Studies suggest CBD can cause a calming effect on the central nervous system, which can ultimately help you fall asleep and stay asleep, waking up renewed and rejuvenated. 

A great way to try CBD for sleep is to try out FOCL Night. These capsules are formulated for a healthy nighttime routine, with CBD and another five soothing botanicals that help you get a full night of restorative sleep.

With organic passion flower to relax, valerian to repair and nourish the mind, ashwagandha to reduce inflammation and reduce stress, hops cones to support a healthy rest cycle, and Griffonia Simplicifolia to help produce serotonin and melatonin, these capsules are crafted so that you can get some rest without interruptions. 

When to take CBD before bed

Most people like taking their CBD supplement 30-60 minutes before they hit the hay. Everybody is different, but this is the most common window of time in which the benefits set in. 


CBD drops for sleep

Another great way to take cannabidiol is to use CBD drops. It’s as straightforward as filling the dropper, placing the oil under your tongue, and letting it dissolve. If you’re curious about trying a high-quality and effective CBD oil, go for FOCL Sleep Drops.

These CBD drops are infused with another cannabinoid, CBN, to promote an even deeper and more restorative sleep. Plus, the peppermint and organic lavender scent and flavor taste like a dream (which you’ll be having in no time after a few drops).


How many CBD drops to take for sleep 

The standard dose of CBD drops is 25mg, which most droppers are dosed at. If you need a little more or a little less, that’s up to you. Listen to your body and change it up accordingly. 

If you’re looking for a CBD option that’s also a delicacy, try out FOCL Premium Full Spectrum CBD + CBN Sleep Gummies. While taking a capsule or drops might seem like taking medicine, chewing on a soft, delicious gummy is a treat. These gummies have 25mg of CBD and 15mg of CBN to support sleep, calm the body and mind, and help you doze off faster.