While You Were Sleeping

Issue 49 | May 6, 2024

Think about how meticulously you prepare your kids for bed: pajamas on, teeth brushed, consistent bedtime, maybe even a bath, and a bedtime story.

Their routine is well-established and practically set in stone. It is designed to transition them smoothly into sleep and ensure they wake up bright-eyed and bushy-tailed.

So why struggle to establish or maintain your own consistent nighttime routine when you know it's the key to getting better sleep, waking in a better mood, and having more energy throughout the day?

Creating Your Ideal Bedtime Routine

Building a bedtime routine isn't just for kids; it's a cornerstone of your sleep hygiene.

It's time to take a page from your children's bedtime playbook and craft a routine that prepares your body and mind for restful slumber.

Everything plays a part, from the temperature of your feet to the lights in your room.

The world of sleep science is constantly evolving, offering new strategies and insights that could significantly improve your sleep quality.

Even if you feel like you've "tried everything" to improve your sleep, there's always room to improve.

Explore these fresh perspectives and innovative techniques, which might just be the breakthrough you need.

Learn More

Sleep Quiz

What practice is often recommended to signal your brain that it's time to sleep but can be counter productive if overdone?

A. Reading a book
B. Checking email
C. Drinking herbal tea
D. Taking a hot bath

Scroll to the bottom for the answer!

Stay Cool, Sleep Better

Did you know that your body temperature naturally drops during sleep?

If your sleep environment is too warm, this natural process can be disrupted, making falling and staying asleep harder.

Cooling sheets are designed to regulate your body temperature by dissipating your body's heat throughout the night.

Sleep more comfortably by investing in the best cooling sheets that combine functionality and comfort and check out our top picks.

Stay Cool

Sleep Tip of the Week

Scientists have found that mimicking a nighttime drop in body temperature via a warm bath can trigger a similarly sleepy reaction. Consider taking a warm bath about an hour before you go to sleep.

Want To Sleep Better? Move Your Body!

A recent study conducted by the University of South Australia found that individuals who engaged in more moderate to vigorous physical activity during the day reported significantly better sleep quality.

They experienced both longer sleep durations and felt less tired during the day.

The more time participants spent in sedentary activities, the poorer their sleep quality was!

Curious about what qualifies as a moderate activity to help you get better sleep?

Learn More

Quiz Answer

The correct answer is D.

Taking a hot bath. If the bath is too hot or too long, it can raise your body temperature to levels that might interfere with your body's natural process of temperature decrease, which aids sleep onset.

Tom Ryan | Head of Product Testing

Apparently, a bath should be limited to 20-30 minutes to optimize its benefits for sleep. I'm going to need to set a timer because, without one, I might just turn into a human prune.

Sleep Foundation, A Sleep Doctor Company
1414 NE 42nd St 400 Seattle, WA 98105

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Sleep Doctor (collectively Sleep Foundation, SleepFoundation.org, SleepApnea.org, and SleepDoctor.com) is not affiliated with the National Sleep Foundation, an independent 501(c)(3) nonprofit based in Washington, D.C.

Sleep Doctor and its brands provide comprehensive health information to help people cultivate better sleep. Sleep Doctor does not provide medical advice, diagnosis, or treatment options.

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