Transform Your Sleep: Easy Nighttime Habits for Better Rest

Getting a good night’s sleep can feel out of reach when your mind races or your environment isn’t right. Simple changes before bedtime can make a big difference in how well you rest. This post shares easy habits you can adopt tonight to improve your sleep quality and wake up feeling refreshed.

Blackout curtains blocking outside light for better sleep

Create a Fully Dark Room

Light disrupts your body’s natural sleep cycle. Even small amounts of light from street lamps, electronic devices, or nightlights can interfere with your ability to fall asleep and stay asleep. Make your bedroom as dark as possible by:

• Using blackout curtains to block outside light

• Covering or turning off electronic devices that emit light

• Avoiding nightlights or using dim red lights if necessary

  
  

A fully dark room signals your brain that it’s time to rest, helping you fall asleep faster and enjoy deeper sleep.

Keep Your Room Cool

Temperature plays a key role in sleep quality. Research shows that a cooler room, around 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius), helps your body lower its core temperature, which is essential for falling asleep. To keep your room cool:

• Use a fan or air conditioner during warmer months

• Open windows for fresh air when possible

• Choose breathable bedding like bamboo sheets that stay cool to the touch

  
  

A cool room prevents overheating and night sweats, making your sleep more comfortable and uninterrupted.

Turn Off Lights Before Bedtime

Bright lights before bed can trick your brain into thinking it’s still daytime. This suppresses melatonin, the hormone that regulates sleep. To wind down effectively:

• Turn off overhead lights at least 30 minutes before bed

• Use dim lamps or candles if you need light

• Avoid screens like phones, tablets, or TVs that emit blue light

  
  

This helps your body prepare for sleep naturally and improves your chances of falling asleep quickly.

Establish a Wind-Down Routine

A consistent routine signals your body that bedtime is near. Try these calming activities 30 to 60 minutes before sleep:

• Reading a book under soft light

• Taking a warm bath or shower

• Practicing gentle stretches or meditation

• Journaling to clear your mind

  
  

Avoid stimulating activities or stressful tasks during this time. A wind-down routine helps reduce anxiety and prepares your mind and body for rest.

Herbal tea on bedside table as part of a calming nighttime routine

Limit Phone Usage Before Bed

Phones and other screens emit blue light that disrupts melatonin production. Plus, scrolling through social media or emails can keep your mind active when it should be winding down. To reduce this impact:

• Set a “no screens” rule at least 30 minutes before bedtime

• Use “night mode” or blue light filters if you must use devices

• Charge your phone outside the bedroom to avoid temptation

  
  

This helps your brain relax and makes it easier to fall asleep.

Choose Herbal Tea or Water Over Caffeine, Alcohol, or Carbonated Drinks

What you drink before bed affects your sleep quality. Caffeine and alcohol can disrupt sleep cycles, while carbonated drinks may cause discomfort or frequent bathroom trips. Instead:

• Drink herbal teas like chamomile, valerian root, or lavender, known for their calming effects

• Opt for water to stay hydrated without stimulating your system

  
  

Avoid heavy meals or sugary drinks close to bedtime to prevent indigestion and restless sleep.

Consider Sleep-Enhancing Accessories

Small additions to your bedroom can support better sleep and waking up peacefully:

• Sound machines with white noise or nature sounds can mask disruptive noises

• Blackout curtains block light and improve darkness

• Sunrise lamps simulate natural light in the morning, helping you wake gently

• Bamboo cold sheets and pillows provide breathable, cooling comfort

  
  

These tools create a sleep-friendly environment that supports your body’s natural rhythms.

While creating a calming sleep environment and bedtime routine is essential, quality sleep also depends on how well you breathe at night. Mouth breathing, poor tongue posture, and weak oral muscles can disrupt airflow during sleep, contributing to snoring, dry mouth, restless sleep, and frequent awakenings—even in the most perfectly set bedroom.

Myofunctional therapy helps address these underlying issues by retraining the muscles of the tongue, lips, and face to support proper nasal breathing and a stable airway during sleep. Through targeted exercises and habit awareness, myofunctional therapy encourages the tongue to rest on the roof of the mouth, promotes lip seal, and supports healthier breathing patterns overnight.

When your breathing works with your body instead of against it, sleep becomes deeper, quieter, and more restorative. Pairing good sleep hygiene with myofunctional therapy can help you wake feeling more refreshed, energized, and ready to take on the day—naturally and at any age.