7 Things to Add to Your Bedtime Checklist for Better Sleep

You already know how vital a good night’s sleep is for your health, productivity, and overall well-being. But are you doing everything you can to ensure the sleep you get is both sufficient and high-quality?

If you haven’t crafted a bedtime routine—or feel yours could use some fine-tuning—this guide will help you create habits that lead to deeper, more restorative rest. Here are seven expert-approved tips to add to your bedtime checklist.

1. Set a Consistent Bedtime

Bedtimes aren’t just for kids. Adults also benefit from going to bed at the same time each night. A consistent schedule helps regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed.

Why does this matter?
Inconsistent sleep patterns can lead to:

• Frequent colds and infections
• Difficulty concentrating
• Memory issues
• Higher risk of accidents
• Increased stress and anxiety
• Weight gain, diabetes, and heart disease

Pro Tip:
Calculate your ideal bedtime based on when you need to wake up. Aim for at least 7–8 hours of sleep, and use a reminder app if you need help sticking to your schedule.

2. Limit Stimulation Before Bed

Your brain needs time to wind down. Avoid these common stimulants an hour before bedtime:

Screen Time:
Blue light from phones, TVs, and computers tricks your brain into thinking it’s still daytime. Set a “screen curfew” an hour before bed, and use blue light filters if needed.

Exercise:
While physical activity improves sleep quality, exercising too close to bedtime can keep your brain alert. Schedule workouts earlier in the day for the best results.

3. Wash Away the Day

A warm shower or bath before bed can help signal to your body that it’s time to relax. Beyond feeling refreshed, this step also eliminates germs and pollutants that could harm your health while you sleep.

Make it more relaxing:

• Switch to calming products with lavender, chamomile, or vanilla.
• Take your time—don’t rush like you would in the morning.
• Try a foot soak with Epsom salts if you’re short on time.

4. Create a Relaxation Ritual

Avoid overstimulation before bed by focusing on relaxation techniques that help your mind and body settle.

Try these calming activities:

• Meditation or deep breathing: Helps center your focus and reduces anxiety.
• Yoga or stretching: Eases muscle tension and prepares your body for rest.
• Aromatherapy: Essential oils like lavender, bergamot, or chamomile can promote relaxation.

5. Sip a Soothing Beverage

A warm, caffeine-free drink can help ease you into sleep mode.

Best bedtime beverages:

• Herbal teas (chamomile, peppermint)
• Warm, unsweetened milk (dairy or plant-based)
• Decaffeinated golden milk (turmeric-based)

Avoid alcohol, caffeine, and sugary drinks, which can disrupt your sleep patterns.

6. Externalize Your Thoughts

If your mind races at bedtime, try externalizing your thoughts to clear mental clutter.

How to do it:

• Write tomorrow’s to-do list: Helps ease anxiety by getting tasks out of your head and onto paper.
• Journal your thoughts: Reflect on your day and release stress through writing.
• Creative outlets: Activities like drawing, painting, or knitting can provide a sense of calm and focus.

7. Optimize Your Comfort Zone

A comfortable environment is key to restful sleep. Small changes can make a significant difference:

Room temperature:
Adjust your thermostat to a cooler setting at night (60–67°F is ideal for most people).

Airflow:
Use a fan for circulation or a humidifier to balance dry air, especially in winter.

Bedding:
Invest in quality pillows, blankets, and sheets that feel comfortable for you.

Bonus: Don’t Forget Your Teeth 🦷

Maintaining good oral hygiene isn’t just about fresh breath—it’s essential for overall health. Neglecting your nighttime dental care can lead to serious issues like gum disease, infections, or even heart problems.

Nighttime dental checklist:

• Brush and floss thoroughly although some news have suggested it is useless
• Mouthwash - do you use it daily?
• Wear your night guard if you grind your teeth.

Considering a night guard?
Even if you don’t experience jaw pain or teeth grinding now, using a night guard can help prevent future dental problems and ensure your oral health stays on track.

Final Thoughts

A well-crafted bedtime routine is essential for restorative sleep. By adding these tips to your nighttime checklist, you’ll improve your sleep quality, boost your productivity, and guard your overall health—starting with your smile.

Got questions about sleep or dental health? Reach out to us at JS Dental Lab. We’re here to help you guard your teeth and seize the day ahead!