Preparing the bed before going to bed contributes to a good night's sleep. Experts praise the ritual offered by some luxury hotels and that at home it takes only five minutes to prepare.
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21/09/2026
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Nthe time to sleep there are two options: there are those who procrastine and keep scrolling on social networks, eventually staying up late, and there are those who make a point of having a relaxing routine.
This last option is much better, since it promotes better sleep hygiene. As far as this is concerned, the Real Simple highlights the perfect 5-minute routine that can make all the difference.
The ideal sleep preparation routine
The bed opening service is offered by some luxury hotels. At the beginning of the night, usually when the guest is dining or enjoying the destination, the hotel staff closes the curtains of the room, lights a soft light and folds the duvet so that it is simpler for the person to tuck in the bed. There are even services that leave a ticket or a chocolate.
“ Decrease the intensity of the lights replicates the natural cycle of light to which we have been exposed throughout history,” explains Catherine Darley, a doctor, a sleep specialist.
“ After sunset, when it is dark, our intrinsic levels of melatonin begin to rise, then, predictably, we feel sleep at bedtime ", continues.
“ Another benefit of this ritual is psychological. By allowing ourselves to ‘disconnect’ our responsibilities (as much as possible), we can simply rest and enjoy the night.”.
Recreating this experience at home takes only five minutes and has a very similar effect. Just light one or two small lamps, close the blinds and curtains and bend the tip of the duvet. You can do this at the end of the afternoon or 30 minutes before bedtime as a way to signal your brain that it is time to rest.
Of course, you can adapt this routine according to your needs. You can include soft music or even an audiobook. Writing in a diary or repeating a mantra are also viable options.
Benefits of preparing the bed before going to sleep
Melatonin regulation
Our melatonin levels increase naturally after dark, but in today's world, this effect is inhibited by strong lights and digital devices. “We often didn’t reach the darkness until we went to bed,” Darley explains.
Decrease the intensity of the lights (and store your phone) helps melatonin levels do their job.
Fresher bed
Fold the duvet or blanket remove the heat and moisture retained. “Sleeping depends on a fall in central body temperature, which occurs when blood flows to hands and feet, dissipating heat. A double duvet and a fresh room allow this to happen instead of fighting the process,” explains Stefanie Broes, a sleep specialist.
Relaxing ritual
“A night ritual trains our brain: ‘First we do these things, then we fall asleep’. This repetition itself is already beginning to be therapeutic,” Darley says.