The #1 Thing Every Doctor Does Before Bed

They’ve spent their day diagnosing illnesses, performing surgeries, and advising patients on healthy routines. But when the white coat comes off and the scrubs are folded away, there’s one thing doctors almost universally prioritize—sleep hygiene.

So what’s the #1 thing every doctor does before bed?

It’s simpler than you think: They disconnect.
Whether that means turning off screens, silencing notifications, or creating a calming routine, medical professionals consistently cite digital detoxing and winding down as critical steps to restorative sleep—and long-term health.

Let’s explore why this matters—and how you can do it, too.

🧠 Why Doctors Take Sleep So Seriously

Sleep isn’t just downtime—it’s when your body repairs, resets, and rejuvenates.

Studies show that poor sleep is linked to:

Weakened immune function
Weight gain
Heart disease and stroke
Anxiety and depression
Impaired memory and decision-making

Doctors know that quality sleep is non-negotiable for overall health, longevity, and even productivity.

So what’s the one behavior they prioritize? Protecting their pre-sleep environment.

📵 Step One: Shut Down Screens

Phones, TVs, tablets, and laptops emit blue light, which interferes with your body’s melatonin production—a hormone crucial for sleep.

Dr. Andrew Weil, a pioneer in integrative medicine, says he avoids all screens at least one hour before bed, opting instead for light stretching and deep breathing.

Other physicians report reading physical books, journaling, or listening to calming music to transition their brains into “off” mode.

🛌 Step Two: Create a Sleep Ritual

Doctors treat bedtime like a prescription: consistent, intentional, and calming.

Here are common rituals among medical professionals:

Dim the lights an hour before bed
Drink a cup of herbal tea (like chamomile or valerian root)
Take a warm shower or bath
Use aromatherapy (lavender is a favorite)
Practice gratitude journaling to ease mental stress

These small habits signal to the brain: “It’s time to rest.”

🌙 Step Three: Stick to a Schedule

Dr. Matthew Walker, renowned sleep scientist, says “Your brain loves a pattern.” That’s why doctors (even on-call ones) try to go to bed and wake up at the same time daily, even on weekends.

Irregular sleep disrupts your circadian rhythm, leading to grogginess, mood swings, and even hormonal imbalances.

🚫 Bonus Tip: No Late-Night Snacking

Many doctors avoid eating 2–3 hours before bed. Late-night meals can spike insulin, disrupt digestion, and reduce sleep quality.

If hunger strikes, they opt for a light snack like a banana, almonds, or a small glass of warm milk.

🧘 The Doctor’s Secret Weapon: Mindfulness

Whether it’s a few minutes of deep breathing, progressive muscle relaxation, or a short guided meditation, doctors use mindfulness to calm racing thoughts and reduce bedtime anxiety.

Apps like Calm, Headspace, or Insight Timer are popular choices.

🔄 Copy the Doctor’s Night Routine: A Sample

Want to try it yourself? Here’s a simple, doctor-inspired nighttime routine:

8:30 PM: Power down electronics
8:45 PM: Light stretching or walk
9:00 PM: Journaling + herbal tea
9:15 PM: Wash face, brush teeth, dim lights
9:30 PM: Read a book or meditate
10:00 PM: Lights out — same time every night

💬 Final Thoughts

It turns out that the smartest minds in medicine know a universal truth: How you end your day determines how well you live it.

So before you scroll one more time or fall asleep to your streaming queue, ask yourself:

What would your doctor do?

Unplug, unwind, and protect your rest like your health depends on it—because it absolutely does.