Sleep Better, Live Better: Your Guide to Restorative Nights
Why sleep matters
Poor sleep affects about 35% of the US population. This lack of sleep leads to reduced productivity and health risks such as heart disease and diabetes. Even short-term sleep loss can have a negative impact on our health. Many people initially turn to medications or over the counter sleep aids to improve their sleep, but these solutions may not always address the underlying causes of poor sleep quality. Below are a handful of reasons why we can benefit from a good night’s sleep.
-Improves mood and provides better management of emotions, making us less reactive
-Help with memory
-Supports muscle and tissue repair which is critical for recovery
-Regulates blood sugar and supports a strong immune system
-Cleans out metabolic waste from our brain
How much sleep do you need?
The amount of sleep required can vary depending on the individual. You may find that you do well on 7 hours of sleep, while someone else may need 9 hours of sleep to feel well rested. Most adults need anywhere from 7-9 hours of sleep. The quality of our sleep is most important. When we wake up we should feel well rested rather than still feeling like we need more sleep. As we sleep, we go through various stages of sleep and each of those stages play an important role in how our body recovers, our emotional regulation, and even our memory.
How can you get better sleep?
Poor sleep doesn’t just leave us feeling exhausted, it affects our physical health, emotional, and social health. If you are having trouble sleeping it may be helpful to think about some common sleep disruptors that may be contributing. Three of the most common ones are alcohol consumption, screen time before bed and overall stress. Let’s dive into each of these a bit more.
Alcohol and sleep
Although alcohol may seem to help you fall asleep it can cause fragmented sleep stages, especially REM sleep (REM sleep helps with mood regulation, improved learning and memory) If you’re someone who snores or has sleep apnea, alcohol can worsen symptoms. It’s usually recommended to reduce alcohol consumption 3-4 hours before bed.
Screens and sleep
Screens such as from cell phones, television, tablets are another sleep disruptor. Screens emit blue light which suppresses melatonin (a hormone that regulates our bodies sleep-wake cycle and is inhibited by light and stimulated by darkness). It’s usually recommended to limit screen time to cutoff 30-60 minutes before bed.
Stress and Sleep
Stress from life, work, relationships, finances, and daily responsibilities can have a significant impact on the quality and quantity of our sleep. When we are under stress, it makes it harder for our nervous system to be able to relax and transition into restful sleep. Stress can disrupt natural sleep cycles by affecting the duration and quality of the different stages of sleep, especially deep sleep and REM sleep which are essential for recovery, memory, and overall health. Both acute stress and chronic stress can negatively affect sleep patterns. People experiencing stress might have difficulty falling asleep and staying asleep. This can create a negative cycle of stress and poor sleep.
Tips for a better night’s rest
Below are a few action steps you can take if you struggle with sleep
-Keep a consistent sleep-wake schedule. This helps to synchronize your circadian rhythm
-Use a pre sleep ritual
-Avoid intense exercise before bed
-Dim lights in the evening
-Use blackouts curtains or a sleep mask to block out light
References
1)Marshall, Steven. “Sleep Statistics”. Help Guide.Org. February 23, 2026. https://www.helpguide.org/wellness/sleep/sleep-statistics.
2)Bowman, Alisa “The top questions people ask about sleep-and how to answer them”. Precision Nutrition. www.precisionnutrition.com/sleep-problems.
3)Bryan, Lucy. “Alcohol and sleep” Sleep foundation. October 23, 2025. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep.
4)” American’s are doom scrolling at bedtime, prioritizing screen time over sleep. February 23rd, 2026. https://aasm.org/americans-are-doomscrolling-at-bedtime-prioritizing-screen-time-over-sleep/
