3 Things to Do Every Night Before Bed

Good sleep is not just about what happens when you close your eyes; it’s also about the rituals you perform before you tuck yourself in. Outside of sleep disorders, sleep quality is deeply influenced by bedtime habits. 

Maximize your sleep with these essential things to do before bed from dedicated sleep consultants.

Enjoy a Soothing Beverage

What you drink before bed can drastically change how you sleep at night. It goes without saying that coffee, energy drinks, and other caffeinated beverages are bad choices before bed if you want to get a good night’s sleep. Caffeine blocks the adenosine receptors in your brain, which promote healthy and deep sleep.

Thankfully, there are plenty of other hydrating drinks to choose from before bed. A great example is chamomile tea, which is also great for skin health and alleviating colds. Sleep consultants recommend a daily cup of chamomile tea anyway, so it’s a win-win situation.

Cherry juice is another great, if underrated beverage for those trying to relax before bed. The tryptophan in cherries acts similarly to melatonin, which helps regulate sleep patterns.

Of course, having to wake up in the middle of the night to answer nature’s call can be disruptive. For that reason, sleep consultants suggest drinking these beverages no later than 2-3 hours before bed. 

Create a Pre-Sleep Ritual

Routine signals to your body that it’s time to wind down. About an hour before bed, start a pre-sleep ritual that calms your mind and prepares your body for rest. Dim the lights, which helps to boost the production of melatonin and engage in relaxing activities such as reading a book, taking a warm bath or practicing gentle yoga stretches. Avoid screens from TVs, smartphones, and other devices as the blue light emitted can disrupt sleep patterns.

By performing these calming activities, you signal to your body that it’s time to shift from the day’s energy to the tranquility of sleep. Your ritual doesn’t have to be lengthy or complicated; even 10 to 15 minutes can make a significant difference in your sleep quality.

Create a Restful Environment

The environment in which you sleep can significantly affect how well you rest. Take a few minutes to ensure your bedroom is tailored for optimal rest. 

  • Temperature: Set your thermostat to maintain a cool environment, typically between 60-67 degrees Fahrenheit, as recommended for the best sleep.
  • Comfort: Use comfortable and supportive pillows and a mattress that suits your preferred sleeping position.
  • Darkness: Draw the curtains or lower the blinds to block out streetlights and early morning sunlight. Consider using an eye mask if complete darkness isn’t possible.
  • Quiet: If you’re disturbed by noise, earplugs or a white noise machine can help drown out the distractions.
  • Order: A clutter-free space can lead to a clutter-free mind. Spend a minute tidying up to create a serene environment.

Make sure any additional sleep aids, such as CPAP supplies, are accessible and organized. 

Whitney Sleep Center: You Deserve a Good Night’s Rest

Developing healthy habits before bed is easier said than done, so make establishing your healthy bedtime routine simpler by taking things one step at a time. And remember: Even with the best habits in place, some of us still require additional support to get a good night’s rest.

If you’re struggling with disordered sleep or need to update your CPAP supplies, Whitney Sleep can help. We provide overnight sleep studies, home testing and more to get you the rest you deserve. Connect with us today to learn more.