A consistent bedtime routine is one of the most powerful tools for better sleep, but most checklists skip an important factor: how you breathe. This pre-sleep checklist combines proven sleep-hygiene habits with nasal breathing so you can fall asleep more easily, stay asleep, and wake up more rested.
Why Routine Matters for Sleep
Your circadian rhythm responds to predictable patterns. When you do the same things in the same order each night, your body starts winding down earlier. Even a 20-minute routine can meaningfully improve sleep quality over time.
The Pre-Sleep Checklist
90 minutes before bed
- Dim the lights (turn on Night Shift or blue-light filters on screens)
- Set the thermostat to around 65 to 68 degrees Fahrenheit
- Avoid caffeine, alcohol, and heavy meals
30 minutes before bed
- Stop screens or switch to passive content (reading, podcasts)
- Do a saline nasal rinse to clear the nasal passages
- Write down tomorrow's tasks to clear your head
- Light stretching or breathing exercises
10 minutes before bed
- Slow nasal breathing, for example 4-7-8 breathing: inhale for 4 counts, hold for 7, exhale for 8
- Apply LullTape to support nasal breathing through the night
- Set your sleep position: side sleeping is best for nasal airflow and snoring
At lights out
- Room dark, phone face-down or in another room
- Humidifier running (40 to 60 percent humidity)
- Focus on slow nasal breaths to settle into a relaxed state
Why Mouth Tape Is the Final Step
You can do everything else perfectly and still drift into mouth breathing once you are asleep, because muscle tone relaxes and the jaw drops open in deep sleep. LullTape helps carry your nasal-breathing intention through the whole night. The gentle H-shape works with or without facial hair and leaves no residue in the morning. Talk to your doctor first if you have or suspect sleep apnea, significant nasal congestion, or a respiratory condition, and do not use it for children.
Related reading: 8 Signs You're a Mouth Breather During Sleep and Nasal vs. Mouth Breathing: The Key Differences.
Frequently Asked Questions
How long should a bedtime routine be?
Even 20 to 30 minutes is effective. The key is consistency: the same sequence at the same time signals your body that sleep is coming.
Should I do breathing exercises before bed?
Yes. Slow nasal breathing supports the calming, parasympathetic side of your nervous system. Patterns like 4-7-8 breathing work well as part of a wind-down.
Does mouth taping help with insomnia?
Mouth taping does not treat insomnia, but by supporting nasal breathing it can improve sleep quality, and many people report falling asleep more easily and waking less once they breathe through the nose at night. If insomnia persists, talk to your doctor.
What if I fall asleep before finishing the routine?
Apply the tape earlier, before getting into bed. LullTape is comfortable enough to wear while you wind down.
Is this routine compatible with CPAP therapy?
Yes. Nasal breathing supports effective CPAP, since mouth leak reduces therapy effectiveness. LullTape is CPAP-compatible and works with most nasal masks. Check with your sleep specialist about any change to your setup.
