This Sleep Routine Helps Me Wake Up At 4:45 a.m. (Sans Alarm) Feeling Rested

I grew up in a culture that believed that we could sleep when we were dead. Thankfully, my mom believed otherwise. Up until the age of 15, bedtime for my sister and me was 7:30 p.m. That served us well through college. But my relationship with sleep changed in dental school when late nights and even all-nighters became the norm.

When we lost a family member to sleep apnea, healthy sleep (good-quality sleep for seven to eight hours) took on new significance for me. It became the focal point of my family's journey to a healthier lifestyle. It also became an important part of my dentistry, and I started incorporating sleep disorder screenings into my practice. (Sleep health and dental health are connected, after all.)

I now know and understand that getting a good night's rest starts from the minute I wake up. From practicing mindfulness through yoga, meditation, and journaling; to making sure I get enough sunlight and respect my circadian rhythm; to nourishing my body with healthy foods and water, there are many pieces to the sleep puzzle.

8 p.m.: Time to start winding down after a busy day seeing patients and coaching doctors. I also take a couple of Thrive Therapeutics non-melatonin calming gummies to help start winding down. They are non-habit-forming, and my girls and I love the taste.

8:15 p.m.: Turn off the computer and finish cleaning up the kitchen with my girls. This gives us an opportunity to touch base about reminders for the next day.

8:35 p.m.: Step into the bathroom to brush my teeth, do my face care routine, and shower. I find a warm shower before bed helps me wash the stresses of the day away and mentally reset.

8:45 p.m.: Climb into bed with a cup of hot tea (unsweetened, of course) and a book. I put on my Ocushield blue-light-blocking glasses if I am reading on a device. Currently, I'm reading When Things Fall Apart by Pema Chodron.

9 p.m.: Time to put down the book and turn off the light. It's getting a little difficult to focus, and the zzz's beckon.