Let’s be honest: getting sleep the night before a big interview can be difficult. You might catch your mind racing through potential questions, perfecting answers, or making a list of possible outcomes. We know how important sleep and rest are for your ability to be sharp and ready. Here are 8 ways to help you get good sleep the night before an interview.
1. Cut the Caffeine Early
If coffee is your lifeline, no judgment—but stop sipping by 2 p.m. Caffeine can stay in your system for hours, and the last thing you want is to be staring at the ceiling at midnight, blaming that 4 p.m. cold brew.
2. Prep Ahead to Ease Anxiety
Feeling prepared is the ultimate sleep aid. Lay out your outfit, pack your bag, and review your notes or résumé earlier in the evening. The goal? Shut down the endless “Did I forget something?” spiral.
3. Set a Hard Stop for Work or Study
If you’re prone to cramming before big events, resist the urge to rehearse answers until the wee hours of the morning. There is research that indicates different stages of sleep play distinct roles in memory processing – in short, sleep helps you retain facts and knowledge. So set a time to close the laptop (ideally an hour or two before bed) to give your brain a chance to wind down.
4. Move Your Body (But Not Right Before Bed)
Exercise reduces stress, but a late-night workout can backfire by making you too energized. Aim for something moderate earlier in the day, like a brisk walk or a yoga session.
5. Ditch the Screens
Scrolling through your phone in bed? A one-way ticket to insomnia. Blue light messes with your melatonin production, so switch to a book or journal 30 minutes before bed to ease into sleep mode.
6. Practice Breathing or Relaxation Techniques
If nervous energy is keeping you up, try a simple breathing exercise like the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8). Or try progressive muscle relaxation, where you tense and release each muscle group, starting at your toes.
7. Create a Cozy Sleep Environment
Turn your bedroom into a stress-free zone. Keep the room cool, block out excess light, and consider white noise or calming sounds if you’re sensitive to noise. Bonus points for fresh sheets—instant luxury.
8. Don’t make going to sleep a task itself
Even if you don’t sleep perfectly, it’s okay. Simply thinking about how badly you have to go to bed in order to rest can be a culprit to keeping you up. So remember, one subpar night of sleep won’t ruin your performance. Trust your prep, and focus on feeling calm instead of forcing sleep — it usually sneaks up when you’re not trying too hard.
The Bottom Line
The best way to sleep well before an interview is to prioritize calm over perfection. Focus on what you can control (prepping ahead, relaxing, and creating a sleep-friendly environment) and let the rest go. You’ve got this—and tomorrow, you’ll prove it.
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