Sleep Smarter: A Practical Guide to Better Sleep

In a world that celebrates hustle and productivity, sleep is often the first thing we sacrifice. But science is clear: quality sleep is not a luxury—it’s a biological necessity.  In the order of biological necessity, first comes breathing, then sleep, then everything else.  Yep, it’s really that important!  So, whether you're struggling to fall asleep, waking up frequently, or just not feeling rested, small changes can have a big impact. Here’s a practical guide to sleeping better and waking up more refreshed.

Why Sleep Matters

Sleep is when your brain consolidates memories, your body repairs itself, and your immune system strengthens. Chronic sleep deprivation is linked to a host of health issues—heart disease, diabetes, anxiety, and even weight gain. On the flip side, getting enough restful sleep can improve focus, mood, and overall well-being.

How Much Sleep Do You Really Need?

Most adults need 7–9 hours of sleep per night. But quality is just as important as quantity. Deep sleep and REM sleep are critical for restoration, and interruptions can reduce their effectiveness—even if you’re in bed for eight hours.

A Word About Light Quality

Many of us are living most of our lives indoors these days, working under artificial electric lights, and not being exposed to sunlight for more than a few minutes daily, but our bodies are designed to follow the natural rhythm of the sun, and our lack of exposure has contributed to an epidemic of chronically under-rested people.  Electric lights allow us to extend our days, and continue doing things well into the night, but that comes at a cost.  

Bright light signals the brain to release serotonin, which is useful during wakefulness for regulating mood, social behavior, appetite, digestion, and memory. It is often referred to as the "feel-good" neurotransmitter.  Darkness signals the body to begin converting serotonin to melatonin, which helps us sleep, but it takes at least 30 minutes of darkness before that starts to happen.  Blue light from screens and indoor lighting signals the brain that it’s still daylight, which means that we continue to produce serotonin, inhibiting sleep.  

In addition, many of the things we are viewing on screens - television shows, work-related activities, scrolling through social media all encourage the brain to be in a high alpha state, or high alert, which is also not conducive to sleep.   

10 Proven Tips for Better Sleep

1. Stick to a Sleep Schedule

Go to bed and wake up at the same time every day—even on weekends. Consistency reinforces your body’s sleep-wake cycle.  Even just a day or two out of your regular sleep patterns can disrupt your circadian rhythm.  

2. Create a Relaxing Bedtime Routine

Wind down with calming activities: dim the lights, read a book, journal from your day, take a warm bath, or try meditation. Avoid screens at least an hour before bed—they emit blue light that can suppress melatonin.  Also opt for small lamps, rather than overhead lights, as the brain registers overhead lights as sunlight. 

3. Optimize Your Sleep Environment

Your bedroom should be cool, dark, and quiet. Set your room temperature to between 65 and 72 degrees (fahrenheit).  Invest in blackout curtains, eye masks, white noise machines, or earplugs if needed.  A good mattress and pillow make a huge difference.  If your mattress is 8+ years old, you need to invest in a new one.  

Check out Saatva mattresses here for a 15% discount!

4. Limit Caffeine and Alcohol

Caffeine can linger in your system for anywhere between 6 and 20 hours, depending on how well your body processes it, so avoid it in the afternoon, and for some people, it’s a good idea only early in the morning, or not at all. Alcohol might make you sleepy at first but disrupts your sleep cycles later in the night, as the liver must process it as a major toxin.

5. Watch What You Eat

Avoid large meals, spicy food, and excessive fluids close to bedtime. The gastrointestinal system is supposed to be working on things other than digestion while sleeping, so if you are still digesting when you go to bed, you are sending your body conflicting signals, and you will not sleep well.  Ideally, you should shoot for eating no later than 6 PM, or four hours before bedtime.  

6. Move Your Body

Regular exercise promotes deeper sleep. Just don’t do intense workouts too close to bedtime, or your body may be too energized to rest.  Shoot for a minimum of 150 minutes of moderate to intense exercise each week, and be sure to include cardio (walking, running, rowing, etc.), strength training (lifting weights, isometrics, resistance bands, etc.), and stretching.  

7. Cut Down on Naps

If you need to nap, limit it to 20–30 minutes in the early afternoon. Long or late naps can interfere with nighttime sleep.

8. Get Natural Light Exposure

We spend a lot of time under indoor lighting these days, away from the natural cycle of the sun.  Sunlight helps regulate your circadian rhythm. Aim for 10-30 minutes of sunlight exposure within the first hour after sunrise, as well as at least a few minutes in the middle of the day, when the sun is highest, and then in the last hour before sunset.  Doing so will help reconnect your brain with the natural cycles of the sun, and help it to know when it is day and night.  

9. Manage Stress and Anxiety

Journaling, breathing exercises, or therapy can help calm your mind. A racing brain is one of the most common barriers to sleep.  I recommend a progressive relaxation meditation at bedtime to help the brain shut down more easily.  You can find guided meditations of this type on YouTube, the Insight Timer app, and many other places - don’t be afraid to explore!  

10. Know When to Seek Help

If you've tried everything listed here and still struggle, you might have a sleep disorder like insomnia or sleep apnea, or need deeper help in balancing the body. If you would like to talk about challenges you are having, and need deeper solutions, please take advantage of my free discovery call!  Click HERE to contact me for scheduling.  I would love to help!  

Final Thoughts

Good sleep isn't just about closing your eyes—it's about building habits that tell your body and mind it's safe to rest. By prioritizing sleep and making small adjustments, you can dramatically improve your health, mood, and productivity. Sleep is not wasted time—it’s a powerful form of self-care.