Adequate sleep is essential for maintaining both physical and mental well-being, with insufficient sleep resulting in poor focus, reduced cognition, delayed reaction time, and increased risk for illness. I think it is safe to say that we’re all aware of the importance of sleep, but unfortunately it is one of the most neglected aspects of our health. Most adults require at least seven hours of nightly sleep, with children and teenagers needing substantially more sleep. Unfortunately, work schedules, daily stressors/obligations, a disruptive bedroom environment, and even certain medical conditions will hinder our ability to get a proper night’s sleep. 

I want to discuss five easy tips to improve the quality of your sleep. My first sleep tip is to simply acknowledge the importance of restful sleep. Sleep is a natural anabolic period of rest for both your mind and body, and it is while you’re asleep that growth and healing occur. This is why children generally need more sleep than adults. They’re doing a lot more growing than you or I might be. 

Secondly, do your best to create a “sleep sanctuary”. When you enter your bedroom, your brain will do what it is used to doing. Is that lying in bed watching TV? Maybe you like to finish up a few emails or do a bit of work on your computer while sitting in bed. By working or watching TV in bed, you are programing your brain to stay awake and think about work. This doesn’t allow your brain to slow down and drift off to sleep. If your bedroom is “just for sleeping”, you’ll have an easier time falling asleep. 

My third tip to improve your sleep is to avoid screens before bedtime. This is probably the #1 thing you can do to IMMEDIATELY improve your sleep. The artificial blue light emitted by your phone or tablet will trigger the production of cortisol (a daytime hormone), disorienting your body’s ability to prepare for sleep. In addition, the blue light will inhibit melatonin, which is the hormone that signals to your body that it is time to sleep. A great rule of thumb is to turn off your screens 90 minutes before bed and choose an alternative activity. I prefer to read right before bed. If you simply cannot give up your device right before bed, consider adjusting the lighting settings on it or invest in some blue light-blocking glasses. 

Another great way to Improve your sleep quality is to make your room as dark as possible. It is a well-known fact that you sleep better in a totally dark environment. Light pollution can have adverse effects on your body’s melatonin production, which is involved in preparing your body to fall asleep. Consider blackout curtains to eliminate any residual light from outside of your bedroom. 

My final tip for the month is to simply “be cool”. I’m talking about your internal body temperature. Body temperature has a strong impact on our body’s ability to fall asleep. Your body temperature actually decreases when it is time to sleep. Optimal room temperature is between 60 and 68° F. 

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