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11 Tips for better sleep

Writer's picture: Ekaterina SamoilovaEkaterina Samoilova

Updated: Jan 24, 2024

People today are getting less sleep per night than is required by our bodies to adequately rest and recharge. This reduction in sleep is due to several reasons: modern-day lifestyle, age and an increase in sleep disorders. You can go weeks without eating, about three days without drinking water, but try functioning on one or two nights without sleep. It doesn’t work too well. The quality of sleep we get is just as important as the amount of time we are asleep. Sleep quality is measured by the amount of rapid eye movement (REM) stage sleep and deep delta stage sleep that we get. It is during these deeper stages of sleep that the brain rids itself of toxins and the body repairs cells.




  1. Get 7-9 hours of sleep a night for optimal health and wellness.

  2. Be consistent with sleep and wake times every day of the week so your body is programmed to sleep when it should.

  3. Keep your room cool at night (68-72 degrees) as that helps initiate sleep.

  4. Experiment with restorative evening activities. Things like meditation, yoga, taking bath or being intimate with your significant other may all be considered relaxing activities to help prepare you for bedtime.

  5. Get 20 minutes of light every morning. Sunlight triggers the brain to be awake and alert and influences the natural sleep/wake cycle known as the circadian rhythm. Ideally, getting outside for morning light is best, but in locations where this isn’t always possible, it’s still helpful to sit near a sunny window for 20 minutes or try using a light therapy lamp. These lamps simulate daylight and are often used to treat seasonal depression.

  6. Move your body. Our bodies are not designed to be sedentary all day long. They are designed to move.Exercise in the morning helps set your internal circadian rhythm, helps you feel alert and promotes better sleep at night.

  7. Be mindful about what you eat especially in the evening time. Experiment with light evening meals. Digestion requires energy – when a large meal is consumed at night, it interferes with the body’s ability to rest. Try to limit sugar, caffeine and alcohol intake.

  8. Clean out the clutter. When you have lots of clutter in your bedroom (exercise equipment, office work, piles of unfolded laundry, etc.), you often feel the energy of the clutter in the form of stress in your mind. Get rid of all the unnecessary things in the bedroom and create a peaceful environment.

  9. Reduce exposure to light and sound. You might consider investing in thick curtains to keep light out of your room or less-expensive options like an eye mask, headband, or even a scarf wrapped around your eyes. To minimize distracting outside sounds, use a fan (for white noise), earplugs, or noise-canceling headphones.

  10. Avoid blue light and electronics that emit blue lighting after the sun sets, especially within 2-3 hours of your scheduled bedtime. This is important for your circadian rhythm and cueing your body to release melatonin to get sleepy and fall asleep. Some tips to assist you in avoiding blue lighting in the evenings are:

    1. Use blue light filters on your electronics to change the setting to a night-time setting. Many devices such as iPhone have this in their setting options on your laptop you can run a program that does this, such as F.Lux, Night Shift or Twilight.

    2. Wear blue light blocking glasses. These are available for purchase at many retailers. The cost can vary widely from $15 to over $100, depending on materials and frame styles.


11. Avoid electromagnetic elds (EMFs) in the bedroom. Studies show that some people are sensitive to EMFs and they can disrupt sleep. Try keeping electronics out of the bedroom and turn off your Wi-Fi at night. It’s also bene cial to either turn your phone o or switch it to airplane mode or, better yet, charge it in another room at night.

LIFESTYLE CHANGES CAN BE HARD!

There are many ways to improve your sleep that are within your control. However, making those changes alone can be challenging. This is where I as a certified health coach come in. I won’t tell you what to do but instead will partner with you to utilize your strengths and skills to identify lifestyle habits that work for you and your lifestyle.





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