Sometimes, getting a good night’s sleep can be a real battle—and you’re not alone. Many people struggle to either fall asleep or stay asleep, which means their sleep cycle is constantly being disrupted. Even though I’m sure a full night’s sleep may seem like a distant memory or a “dream,” it’s something to work toward as it’s important for both your physical and mental health.
The American Sleep Deficit
A significant portion of Americans aren’t getting the recommended amount of sleep, which research suggests is at least seven hours each night for adults. But as mentioned, the average American falls short—averaging only 6.8 hours. This sleep deficit is not new and has grown considerably since the beginning of the 20th century—people in 1910, on average, needed two hours more sleep per night!
The consequences of this national sleep deficiency are concerning. Statistics show that 35% of Americans consistently don’t get the recommended amount of sleep. Furthermore, experts estimate that a staggering 20% of Americans have a sleep disorder, with insomnia being the most common and affecting around 60 million people. Twenty-two million people are believed to have sleep apnea, and 12 million have restless leg syndrome.
These sleep problems don’t just leave us feeling sluggish—they’re linked to serious health issues like obesity. Almost 75% of people who suffer from depression also struggle with their sleep, and even 20% of serious injuries from car accidents resulting from tired drivers. The economic cost of sleep deprivation is also significant, estimated to be a staggering $411 billion annually.
So what does this mean? As a whole, it means we need to focus on getting better sleep—easier said than done, I hear you say? Not necessarily.
With a little bit of planning and a change to your routine, getting a better night’s sleep can indeed become a reality.
The Path to Better Sleep

Improving sleep quality is attainable through various steps that align with our body’s natural sleep-wake cycle, commonly referred to as the circadian rhythm. This internal clock dictates our periods of alertness and drowsiness throughout the day and is linked to light exposure.
One effective approach is to heed the signals of our body’s innate sleep-wake cycle. Additionally, there are supplementary methods to realign and improve this rhythm, such as:
Healthy Sleep Routine Tips
Listen to Your Body
Weekend Sleep Strategy
Smart Napping
Morning Light Exposure
Evening Light Management
Light Exposure:
As we briefly touched on earlier, light exposure plays another crucial role in your sleep-wake cycle. The production of melatonin, a hormone that regulates sleep, is impacted by light. Here are a few ways light exposure affects sleep:
- Take advantage of bright light exposure early in the morning, whether it’s from natural sunlight or an artificial sun lamp, to stimulate melatonin production and regulate your sleep-wake cycle.
- Maximize your time outdoors during daylight hours to soak in natural sunlight, which helps synchronize your body’s melatonin production with the natural day-night cycle.
- Ensure your indoor spaces, whether at home or work, are well-lit with natural light during the day to support healthy melatonin levels and overall well-being.
- As evening approaches, avoid bright screens—particularly smartphones that emit blue light—as they can suppress melatonin production and disrupt your ability to fall asleep.
- As noted in the previous paragraph, limit late-night TV watching, as the exposure to artificial light can interfere with your body’s melatonin levels and negatively impact your sleep quality.
- If you happen to wake up during the night, opt for minimal lighting to avoid disrupting your melatonin production, which will help you return to sleep more easily.
- Our modern lives filled with electronic devices disrupt melatonin production because the blue light they emit signals to our brain that it’s still daytime. To combat this, avoid using electronic devices like laptops, phones, and TVs for at least two to three hours before bed.
Exercise

Incorporating exercise into your routine is a great strategy to enhance sleep quality. Consistent physical activity can accelerate the onset of sleep and enhance its depth, helping you enter deeper sleep phases. While even a brief daily workout of just ten minutes can yield sleep benefits, it’s important to note that experiencing significant improvements may require several months of regular exercise. For optimal results, prioritize exercising in the morning or afternoon, steering clear of vigorous activity close to bedtime.
Creating an Optimal Sleep Environment
- Strike a balance with your pre-bedtime snacks—avoid going to bed hungry, but steer clear of heavy meals that can cause discomfort and disrupt your metabolism.
- Limit fluid intake within two hours of bedtime to prevent a full bladder from interrupting your sleep.
- Stay away from stimulants like caffeine and sugary foods and drinks close to bedtime. Experts recommend cutting off caffeine consumption by early afternoon to allow its effects to wear off before sleep—but due to its long half-life, caffeine’s lingering presence can hinder your ability to fall asleep, even if consumed earlier in the day.
- While alcohol may make you feel drowsy initially because it is a central nervous system depressant, it can ultimately disrupt deep sleep phases, making it harder to achieve restorative rest.
How Your Bedroom Environment Affects Sleep
Dedicated Sleep Space
Organize Your Space
Electronic-Free Zone
Light Control
Sound Management
Temperature Control
Quality Bedding
Color Choice
Develop a Relaxing Bedtime Routine

Establishing a relaxing bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Experiment to find what works best for you, but some ideas include taking a warm bath, reading a book, or practicing light stretches. Avoid caffeine, sugary drinks, and foods close to bedtime, as they can interfere with sleep. Finally, if you find yourself lying in bed unable to sleep after 30 minutes, get up and do something relaxing in another room until you feel tired.
When to See a Doctor
If you’ve tried these tips and still struggle to fall asleep or stay asleep, consult your doctor. They can help rule out any underlying sleep disorders that might impact your sleep quality.
By prioritizing sleep and making some adjustments to your lifestyle, you can overcome insomnia and other sleep problems and experience the numerous benefits of a good night’s rest.