Most envision bedtime as simply falling into bed after a long day of stress. If you do this, chances are high you are hurting your health in a number of ways. By neglecting a good bedtime ritual, you open yourself up to health problems down the road.

Keep yourself healthy with these five proven rituals before lights out:


You don’t need to be an athlete to keep your body limber. Stretching is the way we keep our bodies flexible, reducing the risk of suffering injuries during the day. Aside from this, it also helps you release tension built up over the course of the day.

The routine doesn’t need to be long. Aim for about 15 minutes of dedicated stretch time before you hit the hay.

Lower the Lights

This includes putting your phone, tablet or laptop away for at least an hour before you hit the hay. Natural light at lower levels allows the body to naturally produce melatonin, something the lights of screens actually inhibits. If you still can’t drop the technology, dim the screen during your before-bed browsing.

Brush and Floss

This might seem like a no-brainer, but too many times we simply forego any type of oral hygiene in favor of sleeping. If you find yourself guilty, an emergency dentist in Glendale Heights suggests that you set aside time at least an hour before bed to thoroughly brush and floss your teeth.

Both practices help in cleaning away the germs that lead to bad breath and gum disease. After a few days, you’ll start to notice morning breath is a thing of the past.

Cut the Caffeine

Dessert coffees and teas do nothing to help you sleep. The caffeine alone stimulates the body, keeping it awake. Even decaf blends come with enough to keep you going.

Instead, avoid coffee, tea, soda, cigarettes and anything else that gives you the jitters starting around noon to guarantee the caffeine is completely flushed from your system by bed time.

Structured Bedtime

If possible, keep this time the same every night. If the alarm wakes you up in the morning, go to bed earlier until you find out exactly how much sleep your body needs to feel completely rested.

Getting as much sleep as your body needs means a sharper mind, less haggard appearance, and better outlook on life.

Healthy, deep sleep is possible. By taking time in the evening to focus on calming the body and the mind, you can finally achieve a wonderful state of relaxation without resorting to medication.