7 Tips for a Better Bedtime Routine

7 Tips for a Better Bedtime Routine

November 23, 2025 Dr. Jennifer Chen Health

Okay, hear’s a breakdown of the sleep advice from the provided text, along with the experts quoted:

Key Sleep Tips & Supporting Experts:

  1. Darken Your Bedroom:

* Advice: Reduce shining light exposure 30-60 minutes before bed. Eliminate dim lights from electronics and streetlights (tape over lights, turn clocks away, use room-darkening shades).
* Expert: Carleara Weiss, PhD, RN (Research Assistant Professor, University of Buffalo, studies sleep disturbances).
* Supporting Research: Exposure to light (especially blue light) within three hours of bedtime can disrupt the sleep-wake cycle and reduce sleep quality. Light during sleep can negatively impact falling asleep and sleep duration. A vrey dark room may improve sleep quality and cardiometabolic health.

  1. keep It Cool:

* Advice: Lower your body temperature to support sleep.Aim for a bedroom temperature between 60-67°F (15.5-19.5°C).* Expert: Dr. Gradisar (Clinical Psychologist, Australia, specializing in sleep research and disorders, Head of Sleep Science for Sleep Cycle app).
* Supporting Research: Cooling the body supports the natural temperature drop that triggers sleep. Ideal temperatures improve sleep efficiency and restorative slow-wave sleep (crucial for memory, immune health, and learning).

  1. Minimize Disturbances:

* advice: Reduce disturbances from your sleep environment or bed partner. Consider the “Scandinavian sleep method” – separate duvets.
* Expert: Dr. Gradisar
* Supporting Research: Approximately one-third of awakenings are caused by partner movement.Separate duvets minimize disturbances and allow for individual blanket preferences.

  1. Put Electronics Away: (The text cuts off mid-sentence here, but the implication is clear)

* Advice: avoid using electronic devices (smartphones, tablets, laptops) in bed.
* Expert: (not explicitly stated in this excerpt, but implied to be Dr. Gradisar based on the preceding sections).

the advice emphasizes creating a sleep-conducive environment by controlling light, temperature, and disturbances. Dr. Gradisar is the primary expert providing advice, while Dr. Weiss contributes specifically to the light-reduction recommendations.