By: Jesse Cetz
When was the last time that you received a restful night’s rest? Sleep Awareness Week invites us to reflect on our day-to-day habits and rhythms that help and challenge us with getting quality sleep. This year’s theme is Best Slept Self; take small steps towards your sleep health. The National Sleep Foundation (NSF) places importance on the positive impact that sleep can have on your holistic well-being.
The NSF was originally founded in 1990 with the mission of “improving health and well-being through sleep education and advocacy.” The National Heart, Lung, and Blood Institute defines sleep health as consistent, quality sleep that promotes feeling rested and alert throughout your day.
4 Tips to Improve Sleep Quality
Create a Routine
Is there a consistent time at night that you can aim to start heading to bed? A schedule is a powerful way to train your body to anticipate when it’s time to sleep and when it’s time to wake up. Most adults need 7 or more hours of sleep per night- the hours can fluctuate depending on age. A way that you can begin a schedule is by reflecting on what your current nightly routine looks like. Your schedule can include everything from when you brush your teeth, set your alarm for the next morning, and change into your pajamas. You can use this sleep diary to reflect on how you feel when you make any changes to your routine.
Create a Calm Environment
What helps you relax? Your sleep environment/preparation is an important factor to help with getting quality sleep. Consider engaging in relaxing activities that help you feel calm, such as taking a warm shower/bath, dimming any bright lights in your bedroom, listening to soothing music, stretching, and deep breathing. The key is to find what works for you in your sleeping environment.
Mindful Eating/Drinking
Listen to what your body needs. It can be beneficial to avoid caffeinated and alcoholic drinks in the late evening hours. Pay attention to the amount of food you eat during dinner, and any post-dinner snacks. Avoiding heavy meals right before bed can help with minimizing any stomach discomfort.
Exercise
Find what works for you throughout the day. Exercise can look like setting aside 30 minutes each day to intentionally move your body. Some ideas include: running, yoga, pilates, weight training, swimming, and hiking. Moving your body throughout the day can help you prepare for sleep at night.
Sources Used:
https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
https://www.nhlbi.nih.gov/resources/lung-health-basics-sleep-fact-sheet
https://www.thensf.org/sleep-awareness-week/
https://www.thensf.org/wp-content/uploads/2025/03/NSF-2025-BSS-Infographic_031325-1.pdf
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://www.cdc.gov/sleep/about/index.html
https://www.nhlbi.nih.gov/resources/sleep-diary
