Quick tips to improve sleep!

 In Blog

Sleep!  Perhaps one of the most underrated health habits in the United States.  Far too often people boast about how much sleep they DON’T get at night!  However, sleep is easily one of the most powerful health tools we have in our arsenal.


These are some tips for improving sleep based on some of the most common things I see when working with patients:


  1. Stick to a schedule. Creating a consistent bedtime and wake time is one of the easiest tools to help improve sleep.  This helps us regulate our circadian rhythm and utilize all of the signals our body already has in place to capture the best sleep.
  2. Light exposure. The first thing you should do in the morning is get some sun on your face.  Exposing yourself to natural light helps to solidify that circadian rhythm.  On the flipside, we need to limit our light exposure at night, specifically blue light from our TV, phone screens, computers, etc. since this has been known to disrupt melatonin production.
  3. Exercise in the morning. This helps your start your day with the most energy.  Also, by avoiding exercise before bed you are more likely to be calmer and go to bed more easily.
  4. Bedtime routine. Having a “settle-in” routine is helpful.  This helps you prepare your mind and body for a restful night ahead.  This may include reading, gentle yoga or stretching, a warm cup of herbal tea, a warm shower or something else you find relaxing.
  5. Bedroom activities. Your bedroom should be a calm, happy place.  Therefore, the bedroom is not a place to work, exercise, lounge or watch TV.  Having boundaries around what your bedroom is for can also help send your brain a stronger signal for sleep.


There are so many other great tips to improve sleep.  If you struggle with insomnia or you just want to improve your sleep in general, reach out today to learn more about how we can support you!

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