Tired of Being Tired? Let's Build Your Sleep Routine!

I've seen firsthand with patient care how often sleep gets pushed to the back burner. We talk about food, we talk about exercise, but a question my clients always ask is, "Why am I still so tired?!" Often, the answer lies in our sleep habits, or what we registered dietitians and other health professionals like to call "sleep hygiene" [1].

Think of "sleep hygiene" like "tooth hygiene." Just as you have good habits for brushing your teeth to keep them healthy, sleep hygiene is all the good habits you do to make sure your sleep is healthy and strong. It’s not just about how many hours you sleep, but how well you sleep. Let’s dive into some simple ways to make your nights much more restful!

Make Your Sleep Schedule a Priority

This is perhaps the most important tip! Your body loves a routine. It has a special "internal clock" (scientists call it your circadian rhythm) that works best when it knows what to expect [2].

• Go to bed and wake up at the same time every day, even on weekends. I know, I know… It's tempting to sleep in on Saturday. But when you mess with your sleep schedule, it's like constantly changing time zones for your body. This can make it harder to fall asleep and wake up feeling refreshed during the week [3].

• Aim for 7-9 hours of sleep each night. Most adults need this much sleep to feel their best, think clearly, and keep their bodies healthy [4]. Find a bedtime that lets you get enough rest before your alarm goes off.

In my practice, I often see that just getting this one habit right can make a huge difference for people feeling more energetic!

Create Your Sleep Sanctuary

Your bedroom should be a place just for sleeping and relaxing, not for work or watching exciting shows. Think of it as your sleepy cave!

• Keep it dark. Even a little bit of light can tell your brain it's still daytime, making it harder to fall asleep. Use thick curtains or an eye mask [5].

• Keep it quiet. Loud noises can wake you up or make your sleep lighter. If you can't make your room quiet, try earplugs or a white noise machine (like a fan) to block out sounds [5].

• Keep it cool. Most people sleep best in a slightly cool room, somewhere between 60-67 degrees Fahrenheit (about 15-19 degrees Celsius) [5]. A warm room can make you feel restless.

• Make it comfy. Your mattress, pillows, and sheets should feel good to you. If your bed isn't comfortable, it's hard for your body to fully relax [5].

Wind Down Before Bed

What you do in the hour or two before bed can greatly affect how quickly you fall asleep and how deeply you rest.

• Avoid screens. This is a big one! The bright light from phones, tablets, computers, and TVs tells your brain it's still daytime. Try to stop using screens at least an hour before you want to sleep [5].

• Say "no" to caffeine and heavy meals late in the day. That afternoon coffee or a big dinner right before bed can keep your body and brain too active. Try to avoid caffeine at least 6 hours before bed, and big meals 2-3 hours before [5].

• Find a relaxing routine. Read a physical book, listen to calm music, take a warm bath, or do some gentle stretches. These activities signal to your body that it's time to slow down and get ready for sleep.

Get Moving During the Day

While we're talking about habits, remember that what you do during the day also helps your sleep at night!

• Be active. Regular exercise can help you fall asleep faster and sleep more deeply [6]. Just try not to do very intense exercise too close to bedtime, as it can be stimulating. Aim for your workout earlier in the day!

• Get some natural light. Exposure to natural light during the day, especially in the morning, helps keep your body's internal clock on track. Try opening your curtains right away or taking a short walk outside [7].

Your Journey to Better Sleep Starts Now!

Getting good sleep is one of the kindest things you can do for your body and mind. It helps you think better, feel happier, and have more energy to enjoy your day. You don't have to change everything at once!

My biggest tip for you today is to pick just one thing from this list and try it for a week. Maybe you'll commit to a strict bedtime, or perhaps you'll put your phone away an hour before sleep. Every small step makes a big difference! 

References

[1] National Heart, Lung, and Blood Institute. (n.d.). Sleep Deprivation and Deficiency. Retrieved from https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

[2] Centers for Disease Control and Prevention. (2020, March 31). *NIOSH Training for Nurses on Shift Work and Long Work Hours. Retrieved from https://www.cdc.gov/niosh/work-life/sleep-circadian-rhythms.html

[3] Healthline. (2024, March 27). 12 Healthy Sleep Hygiene Tips. Retrieved from https://www.healthline.com/health/sleep-hygiene

[4] Healthline. (2024, August 6). How Many Hours of Sleep do You Really Need?. Retrieved from https://www.healthline.com/nutrition/how-much-sleep-you-need

[5] Healthline. (2019, March 5). Why do I Keep Waking up Tired. Retrieved from https://www.healthline.com/health/waking-up-tired-2

[6] Centers for Disease Control and Prevention. (2024, March 25). Health Benefits of Physical Activity for Adults. Retrieved from https://www.cdc.gov/physical-activity-basics/health-benefits/adults.html

[7] Harvard Health Publishing. (2024, July 24). Blue light has a dark side. Retrieved from https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side