How to Optimize Your Sleep

Whether you haven’t been sleeping well or simply want to boost your overall health, 
focusing on your sleep is one of the best things you can do for yourself. Here are some 
super easy ways to optimize your sleep.


Create a Regular, Consistent Sleep Schedule

Try to work on having a regular sleep schedule, at least most nights of the week. This 
means going to bed around the same time every night, and waking up around the same 
time each morning. This not only helps with your circadian rhythm, but it lets you know 
what time of night you need to start getting ready for sleep.


Improve Your Sleeping Environment

Your bedroom should be set up to improve your sleep, not negatively affect it. This 
means the temperature of your bedroom and how dark it is, as well as how comfortable 
your bed is, and not seeing a lot of clutter around.


Limit Daytime Naps

Naps during the day might feel like they are helping you, but these are only making it 
harder to sleep at night. If you need to nap, make them micro naps during the day of no 
more than 10-15 minutes.


Don’t Eat or Drink Before Bed

You also want to be careful what you eat and drink before you go to sleep. Not just 
caffeine and alcohol, though those definitely keep you from getting good sleep. You 
should also be aware of any eating that could be causing stomach upset and keeping 
you from sleep.


Get Moving

If you can get more physical activity during the day, such as walking or doing a quick 
workout, it will actually help you get better sleep at night. Even 20-30 minutes a day 
makes a big difference.


Manage Worries

Stress and overthinking can lead to sleep problems. Techniques such as meditation, 
deep breathing, and progressive muscle relaxation can promote relaxation and 
improved sleep.


Limit Electronic Use Before Bed

There are a few reasons using your devices before bed could be affecting your sleep. 
For one thing, the blue light shining brightly in your eyes could be making it a lot harder 
for you to fall asleep. Secondly, they can peak your anxiety and keep you more alert 
depending on what you’re looking at.


Know When to See a Doctor

If you've tried a variety of sleep hygiene practices and are still struggling with sleep, it 
might be time to consult a doctor. Sleep disorders, such as sleep apnea and insomnia, 
are treatable, and addressing these issues could drastically improve your sleep.

