If you wake up feeling like you could use an additional few hours of sleep, you’re not alone. Only one-third of adults report getting “very good” or “excellent” sleep. In today’s culture, where busyness is worn a badge of honor, sleep sometimes takes a back seat compared to other priorities. 

Sleep is a foundational component for our health, focus, and productivity. If you sacrifice sleep, your body and brain don’t have time to restore chemical balances that support the proper functioning of the body’s systems. 

When considering how to improve sleep habits, it’s important to note that a good night’s sleep is more than just the number of hours of sleep you get. Healthy sleep habits focus on the amount of sleep, the quality of the sleep, and how consistently you follow a sleep schedule. 

To create a healthy sleep routine, we’ve outlined six practical strategies to explore implementing in your routine. 

1.Use light to your advantage. Getting exposure to natural sunlight first thing in the morning can help regulate your body’s internal clock. This not only boosts mood and alertness, but also promotes a restful night’s sleep. In the evening, dim the lights and limit screen time within an hour of going to bed to encourage the production of melatonin, the sleep-inducing hormone.

2.Develop a consistent sleep schedule. Inconsistent sleep schedules disrupt the body’s natural rhythm. Establishing a consistent bedtime and wake-up time every day, even on weekends, is key to regulating your body’s internal clock and enhancing overall sleep quality. 

3.Establish a relaxing bedtime routine. Developing a calming bedtime routine will help signal to your body that it’s time to wind down. Some of my favorite relaxing bedtime routine activities include: 

• Taking a warm bath.
• Laying on an acupressure mat for five to ten minutes. 
• Listening to a sleep story.
• Reading a book. 

4.Create a healthy sleep environment. Research shows that a sleeping environment that is cool, dark, and quiet can enhance sleep quality. Having calming scents like lavender, and limiting clutter, can also promote healthy sleep. 

5.Limit screen time within an hour of bedtime. This is a challenge many of us (myself included) face. I’ve found myself bringing my computer into the bedroom to finish an email or working on a project, only to realize, it’s midnight and I’m wide awake. 

Studies have shown that blue light emitted from computer screens and phone screens can disrupt melatonin production, adversely affecting our ability to fall asleep. Reducing screen time within one hour of bed will help maintain the natural production of melatonin, promoting better sleep quality. 

6.Limit late night snacking. Limiting late-night snacking benefits sleep by promoting improved digestion, stable blood sugar levels, and weight management. Opting for lighter, well-timed meals and avoiding the urge to grab a cookie or bag of chips late at night will support your body’s natural sleep processes.

As you navigate ways to enhance your health, particularly your sleep habits, in 2024, consider exploring some of these strategies outlined above. While the instinct may be to tackle everything all at once, I encourage you to pick one or two that resonate most with you and start there. Gradually incorporating these strategies ensures sustainability and long-term change. 

If you find success with any of these strategies or have made adjustments to your sleep routine that have positively contributed to your health, I would love for you to mention them in the comments! 

Sincerely,

Your Wellness