Creating Good Sleep Hygiene

It’s 3 a.m. You’re staring at the ceiling, wide awake, your mind racing through tomorrow’s to-do list. You know you need sleep, but it won’t come. Sound familiar?

Sleep is one of the most essential (and overlooked) pillars of health. It’s easy to think of it as just down time, but sleep is when your body repairs itself, your brain processes emotions, and your immune system strengthens. Good sleep is rare for some of us. Racing thoughts, stress, and habits can harm our ability to rest. We wake up feeling foggy and drained.

If you’ve been struggling to sleep well, you’re not alone. Nearly ⅓ of adults don’t get enough sleep. (Source).  Poor-quality sleep increases your risk of heart disease, diabetes, and negatively impacts your brain’s ability to function.  It can even reduce your lifespan by as much as 3-5 years! (Source) 

You may have heard me talk about or write about sleep hygiene before. It’s simply the good habits that help us have quality sleep.  You can take steps to improve your sleep hygiene by setting the stage for rest. 

Let’s knock out the roadblocks that keep us from getting enough sleep. I’ll share practical ways to create a bedtime routine that leads to deep, healing sleep.

Why Sleep Matters

Scientific research has proven that sleep has an enormous impact on our mental and physical well-being.

• Cognitive Function & Memory: Sleep helps our brain strengthen memories, process emotions, and remove toxins. Poor sleep is linked to impaired memory, difficulty concentrating, and increased risk of dementia.
• Mood & Emotional Health: Lack of sleep can lead to irritability, anxiety, and depression. Quality sleep improves resilience, emotional regulation, and overall happiness.
• Heart Health & Metabolism: Not enough sleep is linked to a higher risk of heart disease, high blood pressure, obesity, and diabetes. Your body regulates hormones like insulin and cortisol during sleep, impacting your metabolism and appetite.
• Immune System Strength: During sleep, your body makes infection-fighting antibodies and cytokines. Poor sleep weakens your immune response, making you more vulnerable to illness.

Common Sleep Roadblocks and How to Overcome Them

1. Insomnia & Racing Mind

• Why It Happens: Stress, anxiety, and an overstimulated brain can keep you tossing and turning.

• Solutions:

• Establish a relaxing wind-down routine (e.g., reading, prayer, or journaling).
• Try deep breathing or meditation to calm your nervous system.
• Limit screen time an hour before bed to reduce blue light exposure.

Are you struggling with poor sleep? You’re not alone! I devoted a podcast episode to this common problem. Good sleep is a vital pillar of our health and well-being. Listen now.

2. Inconsistent Sleep Schedule

• Why It Happens: Irregular bedtimes confuse your body’s internal clock (circadian rhythm), making it harder to fall asleep and wake up feeling refreshed.

• Solutions:

• Go to bed and wake up at the same time every day, even on weekends.
• Get natural sunlight exposure in the morning to reinforce your internal clock.
• Avoid naps longer than 30 minutes during the day.

3. Poor Sleep Environment

• Why It Happens: Light, noise, and an uncomfortable mattress can all mess with sleep quality.

• Solutions:

• Keep your bedroom cool, dark, and quiet.
• Invest in a comfortable mattress and pillow that support your spine.
• Use blackout curtains and white noise machines if necessary.

4. Diet & Caffeine Consumption

• Why It Happens: Stimulants like caffeine and sugar, or heavy meals too close to bedtime, can disrupt sleep.

• Solutions:

• Avoid caffeine after 2 p.m.
• Eat a light dinner and avoid heavy, spicy, or sugary foods close to bedtime.
• Try drinking a calming herbal tea like chamomile.

Our Sleep Needs Change

We need varying amounts of sleep in different stages of our life. Good sleep hygiene is the foundation of good sleep no matter what stage of life you are in.

Growing bodies and developing brains need more sleep than adults. Unfortunately, life can interfere with our needs.

• Early school start times and heavy homework loads can cut into sleep.
• Increased screen time and social media use interfere with melatonin production.
• Irregular schedules (staying up late on weekends, waking up early on weekdays) confuse the body’s internal clock.

Children benefit from a consistent bedtime, even on weekends.  Limiting screen time (not just before bedtime) helps children and teens get 8-10 hours of sleep they need for memory, mood, and learning. 

Young adults battle college demands, new careers, and busy social lives. These activities sometimes take priority over sleep. Late-night studying, screen use, and caffeine can contribute to insomnia at this time of life.

Adults juggle work stress and family responsibilities that can lead to sleep deprivation.  Over time, this increases the risk of disease and mental health struggles.

When we enter our 40s and 50s, we spend less time in deep sleep making it easier to wake up during the night. Hormonal shifts can cause night sweats and insomnia. Career demands and caregiving for aging parents may interfere with sleep. 

Seniors still need 7-8 hours of sleep, but they tend to wake up earlier, spend less time in deep sleep, and have more frequent nighttime awakenings.  Sometimes conditions like acid reflux and arthritis make sleeping uncomfortable.

We will face sleep challenges throughout our lives.  Practicing a good sleep hygiene routine in each stage of life will help us adjust to each challenge. 

Trusting in God’s Design for Rest

God designed us to need rest. In Psalm 127:2, we are reminded that “He gives to His beloved sleep.” Rest is not a luxury; it is a necessity and a gift. When we prioritize good sleep, we honor the body God has given us and equip ourselves to serve others with energy and clarity.

If you’re struggling with sleep, know that you’re not alone, and there is hope. Start small, be consistent, and give yourself grace as you create a healthier sleep routine. 

What is one small change you can make today to improve your sleep? Maybe it’s setting a bedtime, avoiding screens before bed, or creating a calming ritual. Pick one thing, commit to it for a week, and notice the difference it makes.

Sweet dreams!