Tips for a Bedtime Routine
Following the completion of his undergraduate studies at Brigham Young University, Dr. Dan Jensen trekked to the University of Nebraska, where he received his dental degree in 1996. After he received his degree, he worked with his dad (Dr. Bruce Jensen) for five years until he moved to Alaska, where he practiced dentistry for six years. Utah family life soon called his name again and Dr. Jensen moved back to Utah where he opened up his own practice in Kaysville, UT.
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Getting quality sleep is one of the best things you can do for your health. Sleeping between 7 to 9 hours every night will help you wake up feeling energized. Sleep is also vital for your overall health since every part of your body relies on quality sleep to rest and restore function.
Here are some tips for a bedtime routine that can help you sleep soundly every night.
Develop Consistent Sleep Habits
This is one of our most important tips. If you stick to a consistent sleeping schedule, your body will naturally help you sleep! Try to go to bed and get up at the same time every day, even on the weekend. This routine can work with your body’s natural internal clock, or circadian rhythm.Â
When you consistently sleep at the same time every day, your body will start producing melatonin around the same time every night and stop producing it around the same time every morning. You’ll sleep more deeply and wake up feeling refreshed.Â
Make Your Daily Plan in the Evening
Do you lay awake at night worrying about everything you need to do the next day? One way to minimize stress and make it easier to sleep is to make planning part of your bedtime routine. Spend 5 minutes and organize your day. You’ll be able to drift off to sleep knowing you’ll wake up to a plan.Â
Relax Before Bed
It’s hard to go straight from your desk to your bed. Make relaxation part of your bedtime routine. You can read a book for half an hour, take a hot bath, do some stretching, listen to calming music, or meditate. Choose any activity that you find relaxing, and set aside a few minutes before bed to unwind. This will help you fall asleep easily when you crawl under the covers.Â
Put Down Your Phone
Another way to wind down before bed is to put away your phone. Cut back on the amount of time you spend on your phone or watching TV before bed. The blue light coming from your phone, TV, and computer screen can inhibit the production of melatonin. If you’re getting a lot of screen time in the evening, you’ll have a harder time falling asleep. When you do use your phone in the evening, make sure you turn on a blue light filter.
Don’t Drink Too Many Liquids at Night
Have you been waking up to go to the bathroom in the middle of the night? This can disrupt your sleep and make it harder to get back to sleep. Try to drink more water earlier in the day and avoid drinking too many fluids after dinner. We recommend not drinking anything for at least one hour before bedtime. This can help you get the uninterrupted sleep you need.
Exercise Early
If you normally do a workout in the evening, you may want to rearrange your schedule. Regular exercise will help you sleep soundly, but if you workout too close to bedtime you may have trouble sleeping. When you exercise, your heart rate and breathing increase. Your body temperature also rises. These factors can make it harder to fall asleep, and you may get to sleep later than intended.
Dim the Lights
As bedtime approaches, turn off your bright overhead lights and switch on your lamps. Dimming the lights as part of your bedtime routine can help your body prepare for sleep. Reducing light exposure signals to your body that it’s soon time to sleep, and it will help your body relax.Â
Turn Down the Temperature
Before you get into bed, turn down the temperature in your room. The ideal sleeping temperature is between 60 to 67 degrees. Cool down your room before bedtime, so that when you get into bed you can settle in under the covers.
Sound Sleep Medical
Are you having a hard time falling asleep and staying asleep? Try these tips for a successful bedtime routine. If you’re still not sleeping, visit Sound Sleep Medical to find out more about your sleep. We’ll give you more tips on how to get a great night’s sleep, and we can even do a sleep analysis to find out what you’re not getting enough sleep.