Are You Making This Common Nighttime Mistake?

We all strive for a good night’s sleep, but sometimes, despite our best efforts, it eludes us. We invest in comfortable mattresses, create calming bedroom environments, and abide by the unwritten rule to never skip brushing our teeth before bed. But what if some of these well-meaning habits are actually hindering our sleep?

Certified Sleep Science Coach Claire Davies sheds light on an often-overlooked sleep disruptor: our timing. “The biggest nighttime routine mistake people make is leaving brushing their pre-bed grooming until the moment they’re super-tired and ready to fall asleep,” she explains. Imagine this—you’re yawning, eagerly anticipating sleep, only to be jolted awake by the bright bathroom light and the refreshing zing of minty toothpaste.

Jabe Brown, founder of Melbourne Functional Medicine, echoes this sentiment: “That quick trip to a brightly lit bathroom can provide just enough stimulation—from light exposure to the minty toothpaste flavor—to shift you into a more alert state.” This doesn’t mean you should skip brushing altogether, but consider integrating it earlier in your evening wind-down.

What Should a Good Nighttime Routine Include?

When it comes to setting yourself up for restful sleep, consistency is your best friend. Matt Gallant, sleep supplement formulator, emphasizes the importance of adhering to the same sleep schedule. Our circadian rhythm thrives on routine, and respecting your body’s natural sleep signals can make a world of difference.

1. Establish Consistent Habits

It’s tempting to wait until you’re nodding off to hit the hay, but honoring that first wave of sleepiness is crucial. Align your sleep schedule with these natural cues to reinforce your body’s internal clock.

2. Explore Gratitude Journaling

Traditional journaling might stir up stress, but switching to gratitude journaling can cultivate a positive mindset. As Le Baron suggests, “Focusing on gratitude shifts your mind toward positive, calming thoughts,” paving the way for an easier transition to sleep.

3. Embrace Guided Meditation

Meditation can be a beacon of calm in a sea of stress. Whether through guided videos or deep breathing exercises, meditation acts as a mental palate cleanser. Davies recommends sticking to simple, consistent practices like a full-body scan to train your brain to recognize sleep cues.

What Should Be Avoided?

Navigating the minefield of nightly habits can be daunting. Here are some common pitfalls to steer clear of:

1. Ditch the Pre-Bed Alarm Setting

Though setting an alarm is essential, doing so right before you sleep can lead to disruptive screen time and unnecessary anxiety. Instead, establish the habit of setting your alarm earlier in the evening, well before your head hits the pillow.

2. Say No to Vigorous Exercise

While exercise is generally beneficial, timing is key. Intense workouts before bed can elevate your core temperature, counteracting your body’s natural cooling process needed for sleep. Opt for gentler activities like yoga or a brisk walk to ease into restfulness.

3. Be Selective with Music

Music can be a soothing prelude to sleep, but not all tunes are created equal. Le Baron suggests curating a playlist with calming tracks, as some music can inadvertently energize rather than relax you. Test potential tracks during the day to ensure they truly help you unwind.

Conclusion: Crafting Your Perfect Nighttime Routine

In the quest for quality sleep, our evening habits are paramount. By being mindful of when and how we prepare for bed, we can create an environment conducive to rest. Small adjustments—like brushing your teeth earlier or swapping vigorous workouts for gentle stretches—can set the stage for a night of seamless slumber.

In the soothing words of Lila Torres, remember to approach your routine with compassion. Be kind to yourself as you experiment and find what truly works for you. Sleep, after all, is not just a necessity but a nurturing embrace that cradles us through the night.