Establish a Nighttime Routine for Higher-Quality Sleep

Getting an adequate amount of sleep each night is essential for your physical, emotional, and mental health. Sadly, though, many people do not get the sleep their body craves. For some individuals, their lack of sleep is due to a disorder like sleep apnea in Boca Raton. For others, the root of the problem is a lack of a solid nighttime routine. Let’s talk about why having a bedtime routine is so important and how you can establish one that works for you.

The Importance of a Bedtime Routine

For children: A 2015 study with more than 10,000 participants found that a regular bedtime routine leads to better sleep in children up to six years of age. The more consistent the routine, the easier it was for that children to fall asleep and stay asleep. They also had earlier bedtimes than kids without a routine.

For adults: Many busy adults rely on the weekends to “catch up on sleep.” However, getting inadequate sleep during the work week and then sleeping in on the weekends does not allow the body to get the rejuvenating rest it needs. Adults who have consistent sleep times and wake times 7 nights a week experience better moods and a lower risk of sleep deprivation-related health complications.

Establishing Your Routine

Here are some tips to help you establish a nightly routine:

• Set a designated “wind down” time. Each evening, you should have a cut off time for stimulating activities, such as working, exercising, or even watching TV. For the last hour or two before bed, try to engage in relaxing activities, like reading or listening to music.
• Make sure your bedroom is comfortable. A good mattress, a clean room, and a neatly made bed can help you look forward to sleeping each night. It is also helpful if you reserve your bed only for sleeping and intimacy with your partner (as opposed to watching TV or reading in bed).
• Stick to a schedule. Going to bed and waking up at the same time every day — even on weekends — is beneficial for your body’s Circadian rhythm (your body’s internal clock).
• Get help if necessary. If you suffer from sleep apnea or another sleep disorder, seeking proper treatment can make it easier to fall asleep and stay asleep each night. On the other hand, if you notice that your partner is exhibiting symptoms of a sleep disorder, professional treatment can help them stop snoring in Boca Raton and enable both of you to get better rest.

Having a regular bedtime isn’t just for kids! A nightly routine can help you feel and function your best.

About the Author

Dr. Kenneth Mogell is a Diplomate of the American Board of Dental Sleep Medicine with many years of experience. He focuses on helping patients achieve better rest through oral appliance therapy for sleep apnea. If you are struggling to get the rest your body needs, he would be pleased to consult with you. Contact our Boca Raton office at 561-353-5252.