Creating the Perfect Sleep Environment & Bedtime Routine

bedtime routine

Creating the Perfect Sleep Environment & Bedtime Routine

Bedtime routines—they’re not just for kids. Regardless of age or daily activity level, each person needs quality sleep for their overall health and wellness, mood, and productivity. 

Implementing a consistent bedtime routine that prioritizes proper sleep hygiene is the best way to ensure a restful, restorative night’s sleep. Keep reading to discover our expert sleep solutions for your dream bedtime routine.

Begin in Your Bedroom

Quality sleep outweighs the need to sleep longer hours. To do that, you must maintain a consistent, sleep-friendly environment in your bedroom.

Your sleep environment should keep the same level of comfort and lack of distraction every night, and it’s easier to ensure that it doesn’t change by only sleeping in the same bed. That means: the perfect bedtime routine doesn’t start by falling asleep on the living room recliner in front of the TV.

Redefine Bedroom Activity

If you’re sleepy, that is the time to hit your bedroom. You should, therefore, perceive your bedroom as a place to relax. 

Bedrooms are the most comfortable places in our home, so we sometimes enjoy hanging out there during the day. However, the purpose of your bedrooms, as the name suggests, is to get sleep. 

As cozy as it can be to watch TV, have a snack, or engage in deep discussions in the bedroom, it’s better to perform non-sleep-related activities elsewhere in the house. If your room is cluttered with distractions like gym equipment or a work desk, move them to another room. 

Power Down Electronics

Phones, laptops, tablets, and smart watches are not only distractions but also dangerous for your sleep health. Constant usage can distract you from sleeping, and continuous exposure to blue light tells your brain to slow down natural melatonin production.

It’s best to leave electronics out of the bedroom. At the very least, try to put down electronics for the night at least an hour before getting in bed, leaving them on silent or do not disturb until morning while they charge without interruptions. The next day you and your phone will feel recharged and ready to go.

Turn Off the Lights

While you’re still up completing your bedtime routine and other pre-sleep rituals, dim the lights to set the tone and wind down. When it’s time to step into bed, you must ensure that your room is dark without distracting lights peeking through.

First, turn off all artificial light sources, including your lamps, night lights, or any such lights. If street lamps or other sources of light outside your window shine through, blackout curtains and sleeping eye masks are great investments to make.

Drown Out Sound

Any noise can act as a distraction for you when sleeping. Keeping your room noise-free is vital as part of your bedtime routine.

Before you wind down for the night, eliminate sources of distracting sound in all rooms of your home when you can. To filter out those noisy distractions you can’t control, put in soft earplugs, turn on a fan, or try a sound machine. 

Make Your Bed, the Right Way

You’re not supposed to wake up every day exhausted or stiff. Get a mattress that optimizes comfort for you, and get pillows that are easy for you to rest your head on. Choosing your bed always comes down to what suits you.

Need Further Help with Your Bedtime Routine?

These healthy sleep hygiene habits will help ensure a great night’s sleep for the average individual. However, individuals with sleep apnea may need to add an oral device and other CPAP alternatives as an extra step to their bedtime routines.

At TMJ & Sleep Solutions, we want sleep apnea sufferers to find relief. If you’re ready to stop struggling with sleep apnea, contact us today to ask about CPAP alternative oral devices so you can get back to breathing easily and sleeping safely and soundly.