Sleep Sanctuary: An Interactive Tool to Build Your Pre-Sleep Routine | PsychKit.org

The Sleep Sanctuary

An Interactive Tool to Build Your Perfect Pre-Sleep Routine

Design Your Wind-Down Ritual

A consistent pre-sleep routine is one of the most powerful ways to improve your sleep. This tool will help you choose from evidence-based practices to create a personalized ritual that signals to your body and mind that it’s time to rest.

Step 1: Choose Your Practices

Select 3-5 calming activities you’d like to include in your wind-down routine.

Step 2: Arrange Your Routine

Drag and drop your chosen practices into the order that feels most relaxing for you. The ideal routine is about 30-60 minutes long.

Your Personalized Sleep Ritual

Here is your ideal wind-down routine. Try to follow it consistently each night to signal to your body that it’s time for restorative sleep.

What is Sleep Hygiene?

Sleep hygiene refers to the set of habits and practices that are conducive to sleeping well on a regular basis. Just as dental hygiene is crucial for healthy teeth, sleep hygiene is essential for a healthy mind and body. A key component of good sleep hygiene is creating a consistent and relaxing pre-sleep routine.

A wind-down ritual is a powerful signal to your brain and body that the day is over and it’s time to prepare for rest. This interactive Sleep Sanctuary tool helps you choose from a list of evidence-based practices to design the perfect, personalized routine for you.

When Should I Use This Tool?

This tool is for anyone who wants to improve the quality and consistency of their sleep. It is especially helpful if you:

Have trouble falling asleep because your mind is racing.
Feel “wired and tired” at the end of the day.
Wake up frequently throughout the night.
Want to establish a healthier, more consistent sleep schedule.
Are looking for natural, behavioral ways to improve your sleep without medication.

The Science Behind It: Circadian Rhythms and Cortisol

A consistent pre-sleep routine isn’t just about feeling relaxed; it’s about working with your body’s natural biology.

Supporting Your Circadian Rhythm: Your body has an internal 24-hour clock called the circadian rhythm, which regulates your sleep-wake cycle. A consistent wind-down routine, performed at the same time each night, is one of the most powerful cues you can give this internal clock. It reinforces the signal that sleep is approaching, making it easier to fall asleep and wake up consistently.
Reducing Cortisol: Cortisol is the body’s primary stress hormone. High levels of cortisol in the evening (often caused by work, stress, or stimulating activities) can interfere with sleep. Calming activities like reading, gentle stretching, or taking a warm bath help to lower cortisol levels, allowing the sleep-promoting hormone melatonin to rise.
Counteracting Blue Light: The blue light emitted from screens (phones, TVs, computers) is particularly disruptive to sleep. It tricks your brain into thinking it’s still daytime, which suppresses the production of melatonin. A core principle of good sleep hygiene is to eliminate screen time for at least 60 minutes before bed.

Important Safety Disclaimer & When to Seek Help

This tool is for educational and skill-building purposes only. It is not a substitute for professional medical advice, diagnosis, or therapy for a sleep disorder.

The practices listed in this tool are safe and effective for most people. The key to a successful routine is consistency. Try to stick to your new ritual every night, even on weekends, to get the maximum benefit.

If you are struggling with chronic insomnia, severe daytime sleepiness, or suspect you may have a medical sleep disorder like sleep apnea, it is essential to consult with a doctor or a sleep specialist. This tool can be a helpful part of a treatment plan, but it is not a replacement for professional medical care.

Sleep Sanctuary: A Tool to Build Your Pre-Sleep Routine