{"id":20054,"date":"2022-12-21T09:58:03","date_gmt":"2022-12-21T14:58:03","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20054"},"modified":"2023-03-20T08:33:02","modified_gmt":"2023-03-20T13:33:02","slug":"your-guide-to-creating-the-right-bedtime-routine","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/your-guide-to-creating-the-right-bedtime-routine\/","title":{"rendered":"Your Guide to Creating the Right Bedtime Routine"},"content":{"rendered":"

When you were a kid, you probably thought it was cool to stay up all night. In adulthood, all-nighters have probably been a necessity, whether you were studying for a college test, caring for a newborn or working the graveyard shift.\u00a0<\/span><\/p>\n

While these seasons of life can require grit and often lead to sleep difficulties, failing to prioritize sleep overall can have devastating consequences. Research <\/span>links sleep deprivation<\/span><\/a> to many different kinds of diseases, including those that affect your heart, lungs, brain, digestive system and more. It can also <\/span>increase your risk<\/span><\/a> for obesity and diabetes, and even makes it more likely that you come down with the common cold.<\/span><\/p>\n

You don\u2019t have to struggle with poor sleep habits. Sometimes, unrestful sleep is the result of a sleep disorder. Your doctor can conduct a <\/span>sleep study<\/span><\/a> to determine if you have sleep apnea or another sleep disorder. If a diagnosis doesn\u2019t explain your poor sleep habits, you might just need a more effective bedtime routine.<\/span><\/p>\n

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Elements of an Effective Bedtime Routine<\/h3>\n

An effective bedtime routine can help your body get ready for sleep and set the tone for a restful night. Even if you\u2019ve always struggled with sleeping, you can improve the quality of your sleep using a regular sleep routine.\u00a0<\/span><\/p>\n

Your sleep routine should include a list of things you do every night, like brushing your teeth and washing your face. Prioritize doing things that help you relax ahead of bedtime. This should also include things you should avoid, like <\/span>sleeping in on the weekend<\/span><\/a> or eating too close to bedtime. Develop your ideal bedtime routine using these tips.<\/span><\/p>\n

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A Concrete Bedtime<\/h3>\n

The most basic part of a bedtime routine is choosing the time you go to sleep. Choosing the same time every night, even on weekends, can help your body settle down each evening. It\u2019s also a great way to make sure you get eight hours of sleep every night without rushing to get ready in the morning.<\/span><\/p>\n

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No Heavy Snacks<\/h3>\n

You shouldn\u2019t eat a whole lot for the couple of hours before bedtime each evening. Eating a big meal or something unhealthy <\/span>close to bedtime<\/span><\/a> sets you up for digestive issues throughout the night, making it more difficult for you to get good-quality sleep.<\/span><\/p>\n

When you just have to eat something right before bed, a healthy snack is the best choice. Grab some fruit, vegetables or another healthy snack to satisfy your hunger without derailing your healthy sleep goals.<\/span><\/p>\n

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Dental Hygiene<\/h3>\n

Incorporating healthy habits in your sleep routine is also a great way to set yourself up for a good night\u2019s sleep. Habitual behaviors, like brushing your teeth and flossing, gives your body a cue that it\u2019s time for bed. It\u2019s also a great way to prevent <\/span>oral health<\/span><\/a> issues that you need a <\/span>dentist\u2019s<\/span><\/a> help with.<\/span><\/p>\n

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Relaxing Activity<\/h3>\n

Choose a relaxing activity as you get close to bedtime. Avoid watching TV or using a smartphone, because the light electronic devices emit can prevent your body from settling down for the night.\u00a0<\/span><\/p>\n

Reading a book, listening to calming music or other chill activities are best just before falling asleep. <\/span>Research shows<\/span><\/a> that certain kinds of music reduce anxiety and make you sleepy. No matter your preferred bedtime activity, try putting on calming music to help ease yourself to bed.<\/span><\/p>\n

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An Ideal Sleep Environment<\/h3>\n

Once you\u2019ve figured out the best habits and activities that help you get to sleep, you\u2019ll also need to develop the perfect sleep environment for you. Some people like to sleep in the heat, while others prefer the cold. Other than the temperature, there are several other ways to tailor your sleeping environment so it works best for you:<\/span><\/p>\n