Good-quality sleep is the cornerstone of health, affecting your mood, energy, and overall well-being. If restful nights feel elusive, don’t worry—establishing simple sleep hygiene practices can make a world of difference.
Mourad M. Ismail, MD, a pulmonology specialist at St. Joseph’s Health, shares actionable strategies to help you fall asleep faster, stay asleep longer, and wake up refreshed.
Understanding Your Internal Clock
Your body’s circadian rhythm, or internal clock, regulates your sleep-wake cycle. This natural rhythm thrives on consistency and can be easily disrupted by irregular sleep patterns, environmental factors, or certain habits. Over time, these disruptions may lead to fatigue, irritability, and diminished focus.
“Your body craves routine,” Dr. Ismail explains. “The better you align your habits with your internal clock, the easier it is to achieve restorative sleep.”
Sleep Hygiene: What It Is and Why It Matters
Sleep hygiene refers to the habits and practices that contribute to good-quality, restorative sleep. While some people may brush off the idea of a formal sleep routine, Dr. Ismail emphasizes its importance. “We often don’t realize how our everyday habits—like late-night screen time or inconsistent sleep schedules—affect our ability to fall and stay asleep. Sleep hygiene is about creating a conducive environment for your body to rest well.”
Use these tips can transform the way you rest:
1. Prioritize Consistency
The most important factor in maintaining a healthy sleep routine, according to Dr. Ismail, is consistency. “Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm. Your body loves routine.”
While the occasional late-night or early morning may not cause long-term harm, regularly deviating from your sleep schedule can confuse your internal clock and make it more difficult to get restful sleep.
2. Create a Relaxing Bedtime Routine
To help your body wind down at night, establish a calming pre-sleep routine. “Try activities like reading, taking a warm bath, or doing some gentle stretches before bed,” says Dr. Ismail. “Avoid stimulating activities like working on your computer or watching intense TV shows, as they can signal to your brain that it’s still time to be awake.”
He also recommends dimming the lights about an hour before bed to mimic the natural decrease in daylight. This helps signal to your body that it’s time to rest.
3. Limit Exposure to Screens Before Bed
Exposure to bright screens, such as those on phones, tablets, or TVs, can interfere with your body’s production of melatonin, the hormone that regulates sleep. “Blue light from screens can trick your brain into thinking it’s still daytime, which makes it harder for you to feel sleepy,” Dr. Ismail explains.
To minimize the impact, try to turn off electronic devices at least 30 minutes before bedtime. Instead, use this time to practice your relaxing bedtime routine.
4. Be Mindful of Your Environment
Your sleep environment plays a crucial role in how well you sleep. “Make sure your bedroom is cool, quiet, and dark,” advises Dr. Ismail. “Blackout curtains can be helpful, especially after the time change, when the mornings are darker for a longer period.”
Noise machines or fans can provide soothing background noise if you find your room too quiet. Additionally, a comfortable mattress and pillows are key to promoting good sleep posture and preventing discomfort that might wake you up during the night.
5. Avoid Stimulants Late in the Day
Dr. Ismail suggests avoiding caffeine and other stimulants in the afternoon and evening. “Caffeine can stay in your system for several hours, so consuming it too late in the day can interfere with your ability to fall asleep.”
In addition to coffee, be cautious of other sources of caffeine, such as tea, chocolate, and certain medications. Also, avoid heavy meals close to bedtime, as they can cause discomfort and disrupt your sleep.
6. Get Some Morning Sunlight
Exposure to natural light in the morning is one of the most effective ways to regulate your internal clock and support healthy sleep-wake cycles. Sunlight helps suppress melatonin, the hormone responsible for sleep, signaling to your body that it’s time to wake up and be alert.
“Spending even 15–20 minutes outside in the morning can have a significant impact on your energy levels and how well you sleep later,” says Dr. Ismail.
If stepping outside isn’t possible, sit by a window or open your curtains to let in as much natural light as you can. Incorporating this habit daily trains your internal clock to stay in sync, promoting easier mornings and deeper, more restful sleep at night.
Final Thoughts
Good sleep habits are more than a short-term fix—they are essential for long-term physical and mental health. By incorporating these strategies into your daily life, you’ll set yourself up for better rest and greater energy.
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If you’re struggling with sleep-related issues or need more guidance on improving your sleep hygiene, the experts at St. Joseph’s Health are here to help. Schedule a consultation with one of our sleep specialists today to learn more about how to optimize your sleep routine. More information can be found here.
