Better Sleep Starts Tonight: Healthy Habits That Actually Work
Practical Steps for Better Sleep & Better Health
Quality sleep is one of the most powerful tools for improving energy, mood, hormone balance, immune health, and metabolism. Use the guidelines below to support deeper, more restorative sleep.
1. Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends
Aim for 7–9 hours of sleep nightly
Consistency helps regulate your circadian rhythm (internal clock)
Keep naps to under 30 minutes to avoid disrupting your circadian rhythm
Listen to your body for cues to go to bed. When you’re sleepy, get in bed. Don’t fight it.
2. Create a Sleep-Friendly Environment
Keep your bedroom:
Dark (use blackout curtains or an eye mask). Even small amounts of light can worsen sleep
Cool (ideally 62–68°F)
Quiet (white noise or earplugs if needed)
Use your bed only for sleep and sex
(Avoid working, scrolling, or watching TV in bed)
3. Reduce Light Exposure at Night
Avoid bright lights and screens 1–2 hours before bedtime
Blue light from phones, TVs, and computers suppresses melatonin (sleep hormone)
Helpful tips:
Dim or turn off household lights after sunset. Consider candles or lamps
Use blue-light–blocking glasses if screens are unavoidable
Put phones on “night mode” or keep them out of the bedroom
4. Be Mindful of Caffeine, Alcohol & Nicotine
Avoid caffeine after 12–2 PM or all together for a period of time until sleep improves.
Coffee, energy drinks, soda, green/black tea, chocolate
Avoid alcohol within 3–4 hours of bedtime
Alcohol may make you sleepy but disrupts deep sleep due to the rapid change in brain chemicals a couple hours after having your last drink
Avoid nicotine in the evening—it is a stimulant
5. Eat for Better Sleep
Finish your last meal at least 3 hours before bed to let the stomach rest while trying to sleep
Avoid heavy, spicy, or sugary meals late at night
If needed, a light snack may help (protein + fiber):
Apple with almond butter
Greek yogurt
Small handful of nuts
Stay hydrated during the day, but limit fluids 2-3 hours of bedtime
6. Support Your Natural Circadian Rhythm
Get morning sunlight within 30–60 minutes of waking
Spend time outdoors during the day
Keep evenings calm and dim to signal your body it’s time to rest
Bonus tip: try grounding by removing shoes and socks to stand on dirt or grass for a few minutes soaking up Earth’s energy. Additionally helpful for jet lag.
7. Build a Relaxing Bedtime Routine
Create a predictable wind-down routine lasting 20–60 minutes:
Reading (paper book)
Gentle stretching or yoga
Meditation, breathwork, or prayer
Warm bath or shower
Journaling or gratitude practice
Consistency tells your nervous system it’s safe to sleep.
8. Move Your Body—But Time It Right
Regular exercise improves sleep quality
Aim to finish vigorous workouts at least 4 hours before bed
Gentle movement (walking, stretching) is fine in the evening. An evening walk promotes better sleep
Those who exercise in the morning compared to the afternoon or evening have the lowest cortisol (stress hormone) levels by bedtime and have higher quality sleep
9. Manage Stress Before Bed
An overactive mind is a common cause of poor sleep.
Try:
Brain dump journaling (write down worries or tomorrow’s to-do list) to release them from your mind and have them down on paper to address at a later time
Slow belly breathing (4–6 breaths per minute). Google or Youtube instructions for diaphragmatic (belly) breathing
Guided relaxation, body scan meditation, or Nidra yoga
10. If You Can’t Sleep
If you’re awake for more than 20 minutes, get out of bed
Do something calming in dim light (no screens). Try reading, stretching, or meditation.
Return to bed when sleepy
Avoid clock-watching—it increases stress
When to Seek Additional Support
Talk to your healthcare provider if you experience:
Chronic insomnia
Loud snoring or breathing pauses
Restless legs
Morning headaches
Excessive daytime fatigue despite adequate sleep time
