A dental office is a bustling environment that often requires intense focus and physicality from dental professionals. With high-stress cases, the burden of practice management, as well as the physical fatigue that comes with the job, it is crucial that dentists, hygienists, and dental assistants develop a calming evening routine to decompress after a busy day.

Research shows that prioritizing a wind-down routine and creating separation between work and life outside of work can be highly effective in reducing stress and supports sleep quality.¹ In fact, SleepFoundation.org says, “For those who do not get enough sleep on a regular basis, implementing a bedtime routine can provide a foundation for sufficient rest.^”2

As Dr. Angela Holliday-Bell, a board-certified physician and certified sleep specialist, advises, "A low-stress bedtime routine, in my view, is a series of calming, intentional activities designed to help you gently unwind from the day."³

While not everyone’s wind-down routine will look the same, it’s vital that dental care professionals discover what personally works for them. For example, Dr. Jaleena Jessop, Ultradent’s chief clinical officer and a practicing dentist, likes to unwind in her own unique way. She says, “Depending on the day and how much time I have, it’s different. If it’s warm out, I like to sit outside with the window cracked open so I can hear a vinyl record playing from inside.” 

She adds, “And sometimes, I just decide to take the long way home and drive around the mountains to decompress.” 

Crystal Barnes, a registered dental hygienist and clinical advisor at Ultradent, likes to come home and let the workday melt away by engaging in one of her favorite hobbies. “I love getting home from the office and baking a fresh loaf of sourdough bread,” she says.

So, whether it’s music, baking, a long relaxing drive, a phone call with a friend, or one of the tips below, there’s no wrong way to go about winding down after a hard day at the dental office. Here are a few additional tips tailored especially toward dental professionals for creating an end-of-day routine that encourages stress-release, wind-down, and a good night’s rest.

Engage in Light Physical Activity

Dentists, hygienists, and dental assistants spend long hours on their feet, often in repetitive postures. Crystal Barnes, in addition to baking, says she also often decompresses by attending a group fitness class. “I like to come home and relax with my kids after going to a kickboxing or HIGH Fitness class.” Light stretching is also an excellent way to release physical tension. Research from the Mayo Clinic indicates that physical activity during the day (and avoiding exercise for up to two hours before bedtime) can reduce stress and promote better sleep.⁴ Start with these simple stretches, or check out our more in-depth guides to help with head, neck, and shoulder pain, as well as addressing hand and wrist fatigue to loosen up.

• Neck Rolls: Gently roll your neck clockwise and counterclockwise to relieve built-up tension
• Forward Fold: Stand with feet hip-width apart and fold forward, reaching toward your toes to stretch your back and shoulders

Practice Mindfulness or Deep Breathing

After a day filled with patient care and high-focus tasks, centering yourself with deep meditation and deep breathing can help quiet the mind and faster enable sleep onset.²

Limit Screen Time Before Bed

Overexposure to screens, especially close to bedtime, can also delay sleep onset, and disrupt circadian rhythm. It’s best to avoid them for at least an hour before bedtime.^2,4 Tip: try reading a book or listening to calming music to help ease into a restful state. 

Develop a Consistent Sleep Schedule

When it comes to sleep, consistency is key. Experts from the National Heart, Lung, and Blood Institute recommend that adults get 7-9 hours of sleep a night.⁵ Setting a regular bedtime and wake-up time, even on weekends, supports the body’s natural circadian rhythm, making it easier to fall asleep and wake up feeling refreshed. 

Consider Aromatherapy to Relax the Mind

Essential oils like lavender and chamomile have been shown to have calming effects among those using them before bed.⁶ Consider diffusing a few drops of essential oil in your bedroom; or apply it to your wrists and temples before sleep.

Final Thoughts

Ending each workday with a relaxing routine is one of the most powerful ways for dental professionals to nurture both mental and physical health. Incorporating these easy steps can make a big difference in fostering long-term well-being.

References

1. Smith R. How to wind down after work: switching from work mode into home mode. Thrive4Life. Published July 2, 2024. Accessed February 7, 2025. https://www.thrive4life.co.uk/blog/how-to-wind-down-after-work-switching-from-workmode-into-home-mode/
2. Pacheco D, Rosen D. How to build a better bedtime routine for adults. Sleep Foundation. Published January 27, 2025. Accessed February 7, 2025. https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
3. Forsyth A. Your low-stress guide to leveling-up your bedtime routine. Well+Good. Published January 27, 2025. Accessed February 7, 2025. https://www.wellandgood.com/bedtimeroutine-low-stress-guide/
4. Mayo Clinic. Healthy habits for a better night’s sleep. Mayo Clinic Diet. Published January 27, 2025. Accessed February 7, 2025. https://diet.mayoclinic.org/us/blog/2022/healthyhabits-for-a-better-night-s-sleep/
5. National Heart, Lung, and Blood Institute. How much sleep is enough? National Heart, Lung, and Blood Institute. Updated March 24, 2022. Accessed February 7, 2025. https://www.nhlbi.nih.gov/health/sleep/how-much-sleep
6. Lillehei AS, Halcon LL. A systematic review of the effect of inhaled essential oils on sleep. J Altern Complement Med. 2014;20(6):441-451. doi:10.1089/acm.2013.0311

FAQs

1. Why is an evening wind-down routine so important for dental professionals?

Dentists, hygienists, and dental assistants face long days filled with physical demands, high-stress cases, and patient care. A calming routine at the end of the day helps separate work from personal life, reduces stress, and supports better sleep quality.

2. How does a bedtime routine impact sleep?

Research shows that having a consistent, intentional evening routine can make it easier to fall asleep and stay asleep. For those who struggle with rest, establishing a routine creates a foundation for sufficient, restorative sleep.

3. What do dental professionals themselves do to unwind?

• Dr. Jaleena Jessop enjoys sitting outside while listening to vinyl records or taking scenic drives through the mountains.
• Crystal Barnes, RDH, often bakes sourdough bread after work and sometimes attends group fitness classes like kickboxing or HIGH Fitness.
  These personal rituals help them decompress and transition from work to home life.

4. What are some practical ways to release physical tension after a long day at the dental office?

Light exercise or stretching can ease the strain from repetitive postures and long hours on your feet. Examples include:

• Neck Rolls – slowly rolling the neck in both directions.
• Forward Fold – bending forward to stretch the back and shoulders.
  Experts recommend daily activity but suggest avoiding intense exercise within two hours of bedtime.

5. How can mindfulness or deep breathing help with stress?

Practicing mindfulness or meditation, even for a few minutes, can quiet a busy mind and make it easier to relax. Deep breathing exercises signal the body to slow down, lowering stress and preparing for sleep.

6. Should I avoid screens before bed?

Yes. Excessive screen time close to bedtime can disrupt circadian rhythms and delay sleep. Instead, try winding down with activities like reading or listening to calming music.

7. How much sleep should dental professionals aim for each night?

Experts recommend 7–9 hours of sleep for adults. Going to bed and waking up at consistent times, even on weekends, helps regulate the body’s internal clock and promotes quality rest.

8. Can aromatherapy help with winding down?

Yes. Scents like lavender and chamomile have been shown to promote relaxation. Using essential oils in a diffuser, or applying them lightly to the wrists and temples, can support a calming bedtime atmosphere.