There are many things we do as nighttime habits that we should avoid because they have a significant impact on the time it takes to fall asleep. Drinking coffee or eating too much is something we should not do at night. However, one thing that should be avoided would be something we all do as a bedtime habit.

Establishing good bedtime habits is one of the best things you can do for your sleep, along with choosing the best mattress for your body and making sure your bedroom is calm and comfortable. But what should you do and what should you avoid as part of good bedtime habits?

So we talked to sleep experts about what to change or add to your sleep habits. Some in particular should be avoided.

We are taught from an early age never to go to bed without brushing our teeth. While it is important to brush our teeth every morning and night for a healthy smile, this does not mean that we should do this task right before bed.

“The biggest mistake we make with our nighttime habits is leaving our pre-bedtime grooming until the moment we fall asleep super tired,” says Claire Davis, a certified sleep science coach. If you're getting ready to yawn yourself to sleep, turning on a bright bathroom light to brush your teeth or wash your face is a surefire way to wake up again.”

Jabe Brown, founder of Melbourne Functional Medicine, agrees: “Going to a brightly lit bathroom to brush your teeth right before you go to bed, from the exposure to light, to the minty smell of the toothpaste, to the physical activity, can help put you into a more alert state. It can provide enough stimulation.

Of course, that doesn't mean you should skip brushing your teeth at night. Do all of that when you start your nighttime bedtime routine,” Davis advises. That way, when you're ready to fall asleep, you can get into bed and fall asleep easily and quickly.”

Sleep experts agree that consistency is key to a good nighttime routine. Our circadian rhythms depend on consistency to be most effective,” explains Matt Gallant, sleep supplement formulator and CEO of BiOptimizers, Inc. 'It's best to fall asleep as soon as you begin to feel sleepy, and to stick to that time every night.'

One of the Tom's Guide team loves this consistent four-step nighttime routine to ease anxiety and reports that it helps him fall asleep quickly each night.

“Writing a diary” may immediately bring to mind the traditional “Dear Diary,” entry, but that's not really what it's about. Monica Le Baron, a certified yoga therapist and sleep coach, suggests, “Writing about your day may seem calming, but it can unwittingly trigger stress, stir up creativity, and make it harder to relax.” Instead, “focus on writing a gratitude journal, shifting your mind to positive, calming thoughts.”

Tom's Guide has tried numerous sleep meditation techniques, from guided sleep meditation videos to breathing exercises. Finding the one that works for you can be a refreshing change of pace, freeing you from distracting and stressful thoughts. I do a relaxing full body scan or deep sleep meditation. By keeping it simple and doing the same thing every night, I help my brain recognize these sleep cues.”

Meanwhile, Le Baron likes light exercises to help her fall asleep: “I highly recommend Yoga Nidra. Just 10 minutes of it will give you an hour of restful sleep.

It is important to set an alarm before going to sleep to avoid oversleeping the next morning. However, if you use the alarm on your cell phone or tablet, it is best not to set it until the last minute.

“Even seemingly harmless little habits, like scrolling through your phone late at night or waiting until the last minute to set your alarm, can disrupt the careful regulation of your body clock,” Brown explains.

Intense exercise makes us tired, but that doesn't mean we fall asleep faster. Le Baron explains, “Intense exercise raises body temperature and interferes with the natural cooling process for sleep.” Opt for light exercise, like short walks or gentle yoga, to prepare your body for rest.

Some music can help you relax and unwind, while others can energize you.

“Meditation and music are great alternatives to screens, but not all songs are relaxing. 'Try a playlist during the day to make sure you find it relaxing.'

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