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Sleep

Pre-Sleep Arousal

Pre-sleep arousal is heightened alertness before bed from stress, screens, or racing thoughts—lowered with wind-down routines and dim light.

Pre-sleep arousal is heightened alertness—racing thoughts, muscle tension, or screen stimulation—right before bed that delays sleep onset. Cognitive and physiological arousal feed each other; arguing online or cramming work keeps cortisol up.

Wind-down routines, dim light, and off-loading worries to paper reduce it.

Common questions

  • How long should a wind-down last?

    Thirty to sixty minutes of dim light, low stimulation, and consistent cues helps most people. If mind racing persists, add a brief worry list earlier in the evening.

Related guide

Stress and Sleep Connection: Wind-Down, Cortisol, and When to Deload →

Related terms

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