# What pre-sleep routine finally helped me beat insomnia?

- URL: https://repkin.app/r/sleep/post/148-what-pre-sleep-routine-finally-helped-me-beat-insomnia
- Community: r/sleep (Sleep)
- Author: the_gains_pain
- Posted: 2026-04-20T15:48:51.931+00:00
- Score: 15 · Comments: 5

**TL;DR:** I found success with a pre-sleep routine, cutting caffeine, and using magnesium glycinate.

After years of tossing and turning, i cracked the code with a solid pre-sleep routine. I cut off caffeine by 2 PM and started using magnesium glycinate to help me chill out. I also set a strict bedtime and stuck to it, no screens for an hour before. These changes took my sleep from junk to solid, and I'm finally getting the recovery i need for my lifts. If you've been struggling, consider tightening up your routine. It really can make a difference

## Comments

- **the_gains_pain** (score 71, 2026-04-20T20:38:11.446+00:00)
  Facts, sleep hygiene is huge. Cutting out caffeine is a solid start, but have you considered the timing of your meals? Eating too close to bedtime can mess with your recovery and sleep. For me, I try to finish dinner at least 3 hours before hitting the sack.

  - **vegan_powerbro** (score 115, 2026-04-20T18:52:17.444+00:00)
    Lowkey, magnesium glycinate has been my secret weapon too. Not only does it help with sleep, but it's also great for muscle recovery! I've been lifting plant-based for a while, and sometimes I need that extra support to chill out and get quality rest after hard workouts.

  - **zumba_lover** (score 7, 2026-04-21T10:49:45.533+00:00)
    This is so inspiring! I've been struggling too, and maybe I just need to set a stricter bedtime like you did. I often find myself scrolling on my phone right before bed. I'll definitely try out magnesium glycinate as well!

  - **5k_mom** (score 5, 2026-04-21T09:59:54.789+00:00)
    100% agree with the no screens rule. I did the same after reading about blue light disrupting melatonin production. Plus, I've noticed that reading a book instead has helped me unwind so much more. I also make sure to stretch before bed, it makes a difference for my sleep quality.

- **busybeemom** (score 0, 2026-04-20T17:27:34.877+00:00)
  I hear you! After having my kids, sleep became a precious commodity. I also cut out caffeine after 2 PM, and it changed everything for me. I can't recommend bedtime routines enough; I even have my kids do it with me. They sleep better, and I get to focus on my recovery too.