Why and How You Should Establish a Nightly Bedtime Routine

When you were a small child, did your parents make you go to bed at the same time each night? You might have balked at such direction because you wanted to stay awake longer! The truth is, though, that a nightly bedtime routine is important for everyone, including adults who have been diagnosed with sleep apnea. Why is such a routine so valuable, and how can you establish one? This blog post explains.

Why Is a Nighttime Routine Important?

A nightly routine has at least three major benefits:

• A good nightly routine supports your body’s circadian rhythm. In other words, it is good for the natural wake-sleep cycle that is regulated by your hormones. A healthy routine can help to establish a steady rhythm, which makes it easier to fall asleep at night and wake up at a reasonable time each morning.
• A good routine supports healthy habits. For example, you may be less likely to forget key details, such as brushing your teeth or complying with your sleep apnea treatment.
• A nightly routine can prevent you from going to bed when you are overly tired. Waiting until you are extremely tired to fall asleep can worsen sleep apnea symptoms.

Tips for Establishing a Good Routine

Here are some tips that could help you establish a good nightly routine:

• Go to bed and get up at the same time each day, even when you do not have to work.
• Do not take naps that are longer than 20 – 30 minutes.
• Try to stay physically active throughout the day, but do not do any strenuous exercises during the last few hours before bedtime.
• Do not drink caffeine in the afternoon, especially if you are sensitive to it.
• Do not consume alcohol too close to bedtime. If you drink, finish at least a few hours before you sleep.
• Put your phone away a few hours before bedtime so its blue light will not interfere with your circadian rhythm.
• Take a shower at night. (Research indicates that a warm shower may lower your core body temperature and promote high-quality sleep.)
• Set a reminder that will prompt you to start winding down each night. It can be your cue to take a shower, wash your face, care for your oral hygiene, and put your phone away for the evening.

A regular bedtime routine may help you sleep better! Use the above tips to support your body’s natural rhythms.

Meet the Practice

As a double board-certified sleep dentist, Dr. Kenneth Mogell has spent many years helping people in Boca Raton to break free from obstructive sleep apnea. If you are struggling to get enough rest, he and our team may be able to offer advice and treatment to improve the quality and quantity of your sleep. Contact our team at 561-353-5252.