Sleep is critical for our mental and physical well-being. Sleep not only boosts the immune system and sharpens focus, but it also supports weight management, reduces the risk of injury, improves mental health and is a vital part of regulating mood and emotional health. (We’ve all experienced the crankiness that comes after a restless night, haven’t we?)

Unfortunately, many people struggle with insufficient or poor-quality sleep. If that sounds familiar, don’t worry! Our health and wellness coaches recommend five simple yet effective tweaks to help you sleep better and feel your best.

1. Create a Rest-Only Zone

Use your bedroom exclusively for rest—not for scrolling through your phone or finishing up school or work tasks. You want your brain to associate the bedroom with sleep, not stress or mental stimulation. By doing this, even walking into your bedroom will start to signal to your mind that it’s time to wind down.

2. Time Your Workouts

Exercise is fantastic for sleep quality, but timing matters. Vigorous exercise can energize you, making it hard to wind down if done too close to bedtime. Try to finish any intense workouts at least 3 hours before bed to give your body time to relax and prepare for sleep.

3. Dim the Lights

Bright lights, especially from smart devices, can trick your brain into thinking it’s still daytime. Use soft lighting in the hour before bed to trigger melatonin production, a natural hormone that tells your body it’s time to sleep. Say goodbye to bright fluorescents and screens in the evening!

4. Embrace White Noise

If you’re a light sleeper, the smallest noise can disrupt your sleep. White noise from a fan or an app can help mask these interruptions and provide a consistent, soothing sound that helps some people relax and drift off.

5. Avoid Late-Night Meals

While there’s ongoing debate about the impact of late-night eating on weight, one thing is clear: eating too close to bedtime can cause discomfort, indigestion, and heartburn. Give your body a break by finishing meals at least a couple of hours before heading to bed.

Bonus Tip: Stick to a Schedule

Our bodies love routine, especially when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. Major changes in your sleep schedule, like staying up late or sleeping in, can disrupt your internal body clock, making it harder to fall asleep when you need to.

Like any healthy habit, changing your sleep routine takes planning, discipline, and a commitment to living a healthier life. Start small, be consistent, and soon enough, better sleep will become second nature. 

The Pediatric Health Coach Academy is a National Board of Health & Wellness Coaching Approved training program that specializes in health and wellness that includes nutrition health coaching and mental health coaching for children, teens and families. Contact us at info@pediatrichealthcoaching.com to learn more about our Pediatric Health Coach Certification.