Starting on March 8th, we recognize National Sleep Awareness Week. Getting quality sleep is an essential part of supporting overall health and well-being; however, 6 out of every 10 adults don’t get the recommended 7 – 9 hours of sleep per night (National Sleep Foundation 2025 Poll).
Sleeping is a critical time for your body and brain to rest and recover. Managing daily life with less than the recommended hours of sleep can have long-term health effects, such as fatigue, mood changes, poor balance and coordination, a weakened immune system and higher stress levels (Cleveland Clinic).
If you struggle with falling asleep, staying asleep or feeling rested when you wake up, read these tips and tricks to help build a healthy sleep routine.
Strategies for Better Sleep
1. Create a consistent sleep schedule
Our bodies follow a circadian rhythm, meaning we have an internal clock that regulates our sleep and wake cycles. Building a consistent sleep pattern and nighttime routine can help promote better sleep quality.
- Go to bed and wake up at the same time every day, even on weekends. Try setting a daily “wind down” alarm to remind you to get ready for bed.
- Limit long naps during the day, especially in the afternoon.
- Try to get morning sunlight to regulate your circadian rhythm by opening your window shades or taking a morning walk.
2. Improve your sleep environment
Our sleep environments can play a big role in our sleep quality. A few simple changes can help optimize your bedroom to promote rest the whole night.
- Set your room temperature cooler in the evening, between 60 and 67° F.
- Reduce unwanted noise by using a fan or white noise machine. You can also try earplugs to quiet any uncontrollable noise.
- Use an eye mask or blackout curtains to limit the amount of light in your room.
- Try a new pillow that’s best suited to your sleep position, including special pillows designed for people who sleep on their side.
3. Reduce screen time before bed
Devices with screens, like computers, cell phones and televisions, emit blue light, which stimulates our brains and can trigger stress responses. In turn, it may be more difficult to fall asleep. It is recommended to stop using devices at least 1 hour before bed to help your brain prepare for sleep.
- Try swapping nighttime screen time with a physical hobby like reading or journaling.
- Switch your home lights to warm and dim lighting in the evening.
- Try blue light-blocking glasses or enable “night mode” on your devices.
- Leave your devices in another room while you get ready for bed or put them in a designated drawer out of reach.
4. Avoid food stimulants and sleep disruptors.
What you eat before bed can play a big role in the quality of your rest. Some foods and drinks can actually hinder falling or staying asleep when eaten before bed.
- Avoid consuming caffeine in the afternoon and evenings (coffee, soda, energy drinks).
- Avoid alcohol, which disrupts natural sleep cycles and REM sleep.
- Reduce your fluid intake before bedtime to help prevent nighttime bathroom trips.
You deserve quality sleep every night;. tTake steps today to create a more relaxing, restful routine. If you have additional sleep-related concerns, please get in touch with your Primary Care Provider, who will help you answer any questions.
If you continue to struggle with getting quality sleep, your clinician may recommend Cognitive Behavioral Therapy for Insomnia (CBT-I) as a next step. Generally, medications are used as a last choice option because they can have significant negative effects on sleep quality and duration.
