Understanding the Value of a Nightly Bedtime Routine

March 2, 2024
Happy woman wearing pajamas, sitting on bed

When you were a child, did your parents tell you to go to bed at a specific time each night? Back then, you might have complained because you felt like you were forced to sleep when you didn’t want to. The truth is, though, that a nightly bedtime routine is highly beneficial for everyone — including adults with sleep apnea! This blog post discusses the value of such a routine and how you can start to establish good habits.

Why Is a Nighttime Routine Important?

A nightly bedtime routine supports your body’s natural circadian rhythm. It can train your body to give you certain cues at certain times, which facilitates healthy habits. For example, once you establish a good routine, it may be easier for you to fall asleep each night and wake up on time every morning. A healthy circadian rhythm can also support your metabolism.

Additionally, you should never underestimate the power of good habits. If you go through the same routine each night, you are less likely to forget important details. For instance, it may become easier for you to comply with your sleep apnea treatment.

Another benefit of a good routine for sleep apnea sufferers is that sticking to the same bedtime each night can prevent you from going to sleep when you are overly tired. In many people, being too exhausted at bedtime can worsen their symptoms.

Tips for Establishing a Good Routine

Here are some tips that might help you get into a good bedtime routine:

  • Try to go to bed and wake up at the same time each day, even on days when you do not have to go to work.
  • Avoid naps that are longer than 20 – 30 minutes.
  • Make an effort to be physically active throughout the day, but do not engage in vigorous exercise during the last couple of hours before bedtime.
  • Do not drink caffeine in the afternoon.
  • Do not consume alcohol during the last few hours before you sleep.
  • Stop using your phone a couple of hours before bedtime. (The blue light from its screen can interfere with your circadian rhythm.)
  • Consider showering before bedtime. (Research indicates that a warm bath or shower can lower your core body temperature and promote healthy sleep.)
  • Set an alarm that will remind you when to start winding down each night. It can be your cue to shower, brush your teeth, wash your face, and put your phone away for the evening.

A regular bedtime routine could help you sleep better! Use the tips in this article to elevate the quality of your nightly rest.

Meet the Practice

For more than a decade, Dr. Kenneth Mogell has been dedicated to helping people in Boca Raton and nearby communities 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 of your sleep. Contact our team at 561-353-5252.