Sleep Better Tonight: Strategies for Improving Your Sleep Hygiene

Let me ask you something—how did you sleep last night? If your answer is anything like, "Not great," "I was up too late scrolling," or "I kept waking up," you’re not alone. For the longest time, I thought feeling groggy during the day was just part of being an adult. It wasn’t until I started learning about sleep hygiene that I realized how much better I could feel with just a few changes to my nightly routine.

Sleep isn’t just about avoiding yawns during your morning meeting. It’s vital for your body and mind, affecting everything from your energy levels to your mood and even your immune system. Let’s dive into the world of sleep hygiene—what it is, why it matters, and how you can improve yours for more restful nights and brighter days.

Understanding the Sleep Cycle

Here’s the thing about sleep: it’s not one long stretch of unconsciousness. Your brain and body actually go through a series of stages, each with its own job to do. Together, these stages form a sleep cycle, which typically lasts about 90 minutes and repeats several times a night.

The Stages of Sleep

1. NREM Stage 1 (N1): This is the “just drifting off” phase. It’s light and short, and you can wake up easily.
2. NREM Stage 2 (N2): Here, your body temperature drops, your heart rate slows, and your brain starts producing bursts of activity called sleep spindles.
3. NREM Stage 3 (N3): This is deep sleep—your body’s repair mode. It’s when physical recovery happens, and it’s essential for feeling refreshed.
4. REM Sleep: The dream stage. Your brain is highly active, consolidating memories and processing emotions.

Each stage plays a role in keeping you healthy and balanced. Skimping on sleep or not getting enough of the deeper stages could leave you feeling out of sorts, even if you think you’ve spent enough time in bed.

Why Poor Sleep Is a Big Deal

We’ve all had nights where we don’t sleep well, but chronic sleep deprivation can go beyond feeling a little tired. It can have a ripple effect on almost every part of your life.

Cognitive Fog

Without quality sleep, your brain may struggle to focus and process information. Over time, this can affect decision-making, memory, and even creativity.

Emotional Rollercoaster

Ever noticed how you’re more irritable after a bad night’s sleep? That’s because sleep helps regulate your emotions. Sleep loss could contribute to feelings of stress, anxiety, or even depression.

Health Risks

Long-term poor sleep hygiene may increase your risk of heart disease, diabetes, and other chronic conditions. Sleep is also critical for your immune system—it’s when your body fights off infections and repairs itself.

According to the NIH, adults need 7 or more hours of sleep each night for good health. Skimping on sleep can increase your risk of problems like obesity, diabetes, heart disease, stroke, depression, and even a shorter lifespan.

Common Sleep Disruptors

Before we talk solutions, let’s address some common culprits that might be keeping you up at night.

1. Blue Light from Screens

How many of us scroll through our phones before bed? (Guilty!) The problem is that the blue light emitted by screens—whether it’s your phone, tablet, laptop, or TV—can interfere with your body’s production of melatonin. Melatonin is the hormone that helps regulate your sleep-wake cycle, so when blue light suppresses it, falling asleep can become a challenge.

2. Irregular Sleep Schedules

Your body loves routine. Going to bed and waking up at wildly different times can confuse your internal clock, also known as your circadian rhythm. When your schedule is inconsistent, it might take longer to fall asleep, or you may wake up feeling groggy even after a full night’s rest.

3. Stress and Overthinking

Ever climbed into bed only to have your mind start running a marathon? Stress and overthinking are common sleep disruptors. Whether you’re replaying a conversation, worrying about tomorrow, or just being unable to “turn off,” a busy mind can make it hard to wind down.

4. Late-Night Diet Choices

What you eat and drink in the hours before bed can also play a big role in how well you sleep. Heavy meals, spicy foods, or snacks too close to bedtime might cause discomfort or indigestion. And caffeine? It’s not just in coffee—it’s hiding in tea, chocolate, and even some sodas, potentially keeping you awake longer than you’d like.

Tips for Better Sleep Hygiene

Creating good sleep hygiene is all about setting yourself up for a restful night by building habits and an environment that supports better sleep. It’s not about perfection, but small, consistent steps can make a world of difference. If you’re ready to start sleeping better, here are some tips to guide you:

1. Stick to a Sleep Schedule

Your body loves consistency, even if your schedule doesn’t always agree. Going to bed and waking up at the same time every day—yes, even on weekends—can help regulate your internal clock, also known as your circadian rhythm. Over time, this consistency may make it easier to fall asleep and wake up naturally without an alarm.

Pro Tip: If your schedule gets thrown off, try to get back on track as soon as possible to maintain your rhythm.

2. Create a Relaxing Bedtime Routine

The hour before bed is prime time for winding down. This isn’t the moment for scrolling social media or tackling your to-do list—it’s about sending your brain signals that it’s time to rest. Activities like reading, journaling, meditating, or even a warm bath can work wonders.

Why It Matters: Avoiding screens during this time may also help, as the blue light they emit can interfere with your body’s melatonin production. If you need a screen for something calming, like a guided meditation app, consider enabling a night mode to reduce blue light exposure.

3. Make Your Bedroom a Sleep Sanctuary

Think of your bedroom as a retreat—a place meant for rest, relaxation, and nothing else (well, almost nothing). Keeping it cool, dark, and quiet can make falling and staying asleep much easier. Blackout curtains can block unwanted light, and a white noise machine or fan might help mask any disruptive sounds.

Investing in a supportive mattress and comfy bedding could also make a noticeable difference. After all, your bed is where you spend about a third of your life—it’s worth making it a place you actually look forward to being!

4. Watch What You Eat and Drink

What you consume in the hours before bed can have a surprising impact on how well you sleep. Large or heavy meals might leave you feeling uncomfortable, while caffeine and alcohol could disrupt your sleep cycle or make it harder to fall asleep.

Better Choices: If you need a little something before bed, go for a light snack with sleep-friendly nutrients, like a banana, almonds, or a small bowl of oatmeal. These options contain tryptophan or magnesium, which might promote relaxation.

5. Get Moving—But Not Too Late

Regular exercise can do wonders for your sleep quality, helping you fall asleep faster and enjoy deeper rest. However, timing is key. Working out too close to bedtime could leave you feeling energized when you’re trying to wind down.

When to Exercise: Morning or afternoon workouts are ideal for most people, but if evenings are your only option, try to finish at least a few hours before bed.

When to Seek Help

Sometimes, even with the best efforts to improve your sleep hygiene, restful nights remain out of reach. If you’re consistently struggling to fall asleep, stay asleep, or wake up feeling refreshed, it might be time to consider additional support.

1. Consult a Sleep Specialist

Sleep specialists are trained to identify and treat underlying conditions that might be disrupting your sleep.

Conditions like sleep apnea (where breathing repeatedly stops and starts during the night) or restless legs syndrome (an uncomfortable urge to move your legs, especially at night) often require a specific diagnosis and treatment plan. A sleep study or medical evaluation might uncover issues that aren’t always obvious but could be impacting your rest.

2. Explore Cognitive Behavioral Therapy (CBT)

If your sleep troubles stem from racing thoughts, stress, or anxiety, Cognitive Behavioral Therapy for Insomnia (CBT-I) could be worth exploring. This therapy focuses on identifying and changing negative thought patterns and behaviors that interfere with sleep. It’s often considered a first-line treatment for chronic insomnia and has shown promising results for many people.

Why It’s Helpful: CBT-I doesn’t rely on medication and focuses on long-term strategies, like relaxation techniques and restructuring your thoughts around sleep.

3. Try Alternative Therapies

For those looking to complement traditional treatments, alternative therapies might offer additional support:

• Meditation: Practices like mindfulness meditation could help calm your mind and reduce stress, making it easier to drift off.
• Acupuncture: Some people find acupuncture helps with relaxation and may improve sleep quality.
• Yoga: Gentle, restorative yoga practices before bed can promote relaxation and prepare your body for rest.

Pro Tip: While alternative therapies can be beneficial, it’s always a good idea to discuss them with your healthcare provider, especially if you’re combining them with other treatments.

Sweet Dreams Ahead

The journey to better sleep is just that—a journey. It takes time and consistency to build habits that support restful nights, but the payoff is worth it. Improved mood, sharper focus, and a healthier body are just some of the rewards that come with prioritizing your sleep.

Start small, stay patient, and remember: better sleep is an investment in yourself. Here’s to waking up feeling refreshed, energized, and ready to take on the day—because you deserve it. Sweet dreams!