Dr. Brian Chen is among the sleep medicine experts who discourage “bedtime stacking,” a viral TikTok productivity trend.

Like “cozy maxxing,” it encourages engaging in self-care activities such as reading, journaling, and applying skin products while in bed.

“You spend a lot of time in your bed, some of which you are trying to be productive, and that is not productive for going to sleep,” said Chen, a staff physician in Sleep Medicine at the Cleveland Clinic. "

Chen said self-care and bedtime routines need to be activated at the right place and time.

“Where you become drowsy should be outside of your bed, and in your bed, you just sleep,” Chen said.

Bedtime routines leading to good quality sleep are crucial to regulate the circadian rhythm, the body’s internal clock, according to Chen.

This applies especially to people who suffer sleep disordered breathing, insomnia, restless leg syndrome, parasomnia, circadian rhythm disorder, and central disorders of hypersomnia.

Sleep hygiene tips

• The goal is to have 8 to 10 hours of sleep a night.
• Set a fixed bedtime and wake-up time to help regulate the circadian rhythm.
• The routine should include self-care activities such as taking a bath, brushing your teeth, and skincare.
• The routine can include entertainment or leisurely screen-free activities away from the bedroom.
• Avoid consuming caffeine after lunchtime.
• Avoid alcohol in the evenings. It can make you sleepy, but it becomes stimulating after a few hours.
• Avoid nicotine in the evenings. It’s a stimulant.
• Have dinner three hours before bedtime.
• Avoid excessive screentime at night.
• Wearable trackers may be useful.
• A sleep machine with soothing sounds and heavy curtains may help mask noise.
• Keep electronic devices related to work out of the bedroom when possible.
• Use the Sleep by Cleveland Clinic app to assess your risk of sleep disorders.

Tips for ‘the power down hour’: A routine before heading to bed

• Journal to clear the mind
• Practice deep breathing and meditation
• Listen to calming music
• Cuddle with your pet
• Use aromatherapy to relax
• Wear comfortable sleepwear
• Make sure your bed is clean and inviting

Source: Harvard’s Improving Sleep and The National Sleep Foundation

PEMBROKE PARK, Fla.