What is the recommended bedtime routine for optimal sleep?

From the Guidelines

To achieve optimal sleep, it is essential to establish a consistent bedtime routine that includes setting a regular sleep schedule, creating a sleep-conducive environment, and avoiding stimulating activities before bedtime. This routine should prioritize activities that promote relaxation and signal to the body that it's time to sleep. Key components of this routine include:

• Setting a regular sleep schedule, going to bed and waking up at the same time daily, even on weekends 1
• Creating a comfortable sleep environment by keeping the bedroom cool, dark, and quiet 1
• Avoiding stimulating activities before bedtime, such as:
  • Avoiding bright light, especially in the evening 1
  • Avoiding heavy meals or drinking within 3 hours of bed 1
  • Avoiding alcohol, caffeine, and nicotine close to bedtime 1
  • Avoiding vigorous exercise close to bedtime 1
• Engaging in relaxing activities before bed, such as reading, gentle stretching, or taking a warm bath 1
• Limiting exposure to electronic devices before bed, except for diabetes management devices 1 By following this bedtime routine, individuals can improve the quality of their sleep, regulate their circadian rhythm, and enhance their overall well-being. It is also important to note that regular exercise during the day can promote better sleep, but it should be avoided close to bedtime 1. Additionally, considering screening for sleep health and referring to sleep medicine specialists or qualified behavioral health professionals as indicated can be beneficial for individuals with diabetes 1.

From the Research

Bedtime Routine Recommendations

• A consistent bedtime routine is recommended for optimal sleep, as it can help improve sleep quality and duration 2, 3, 4, 5, 6
• The routine can include activities such as:
  • A bath or massage 3, 5
  • Quiet activities, such as reading or singing 4, 6
  • Avoiding substances that can disrupt sleep, such as caffeine, alcohol, and heavy meals 2
• A bedtime routine can have a dose-dependent association with sleep outcomes, meaning that the more consistently it is implemented, the better the sleep outcomes 4
• Implementing a bedtime routine can lead to rapid improvements in sleep, with significant changes occurring within the first few nights 5

Benefits of a Bedtime Routine

• A bedtime routine can promote healthy sleep habits and improve sleep quality 2, 3, 4, 5, 6
• It can also have benefits beyond sleep, such as:
  • Improved language development and literacy 6
  • Enhanced child emotional and behavioral regulation 6
  • Strengthened parent-child attachment and family functioning 6
• A bedtime routine can be a feasible and cost-effective method to promote positive early childhood development, particularly for socioeconomically disadvantaged and other at-risk young children 6