Sleep: Why We Need It and How to Get More of It
Sleep is essential for a person’s well-being, yet many of us don’t get nearly enough of it.
We live in a society that glorifies hustle culture—we work long hours, stay up scrolling for hours, and it all takes a toll on our sleep and overall health. Not getting enough sleep affects everything—our mood, cognitive function, immune system, and even our lifespan.
Some may find it difficult to fall asleep, while others wake up frequently throughout the night. And then there’s the cruel cycle: the more we stress about not sleeping, the harder it becomes to doze off. The good news? There are proven strategies to improve sleep quality and fall asleep more easily and many don’t require medication or drastic lifestyle changes.
Why Sleep Is Non-Negotiable
Sleep isn’t just about feeling rested—it’s essential for the body. Here’s what happens when we sleep:
Memory Consolidation – Our brains process and store memories, making sleep crucial or learning and problem-solving.
Physical Repair – The body repairs muscles, tissues, and our immune system during deep sleep.
Emotional Regulation – A lack of sleep increases anxiety, stress, and emotional reactivity.
Hormonal Balance – Sleep affects hunger hormones, which is why sleep deprivation can lead to increased cravings and weight gain.
A chronic lack of sleep has been linked to heart disease, diabetes, high blood pressure, and a shortened lifespan—making it essential to prioritize and improve our sleep.
We’re Not Sleeping Enough
Most adults need 7-9 hours of sleep per night, but studies show that most get 6 hours or less on a regular basis. Here’s why:
Technology – The blue light from screens suppresses melatonin, the hormone that helps us sleep.
Stress and Anxiety – Racing thoughts and stress make it hard to wind down.
Poor Sleep Habits – Drinking caffeine late in the day, inconsistent sleep schedules, and staying in bed awake all contribute to poor sleep.
Pressure to Sleep – Ironically, stressing about sleep can make it harder to fall asleep, leading to a cycle of insomnia.
Luckily, both sleep duration and quality can be improved with practical tools, as well as the right habits and mindset.
Better Sleep Starts Here
Improving sleep is about consistency and setting yourself up for success. Try these key strategies to help you get better rest:
1. Stick to a Consistent Schedule
Our bodies thrive on routine. Going to bed and waking up at the same time every day (including weekends) helps regulate our internal clock, making it easier to fall asleep and wake up naturally.
2. Create a Routine for Winding-Down
Just like kids have bedtime routines, adults need them too. Try:
Dimming the lights
Reading a book (not on a screen)
Doing gentle stretching or breathing exercises
Taking a warm shower or bath
Listening to calming music or white noise
3. Limit Blue Light Exposure
Phones, TVs, and computers give off blue light that tricks your brain into thinking it’s daytime. Try:
Using night mode on your devices
Avoiding screens at least 1 hour before bed
Wearing blue light-blocking glasses if you must use screens before bed
4. Use the “Military Sleep Technique”
This technique is used by soldiers to sleep anywhere in less than 2 minutes and is all about relaxation. Here’s how to give it a try:
1. Relax your face, including your jaw, forehead, and tongue.
2. Drop your shoulders and release tension in your arms and hands.
3. Exhale and relax your chest and legs.
4. Imagine a calming scene, like floating in the ocean or lying in a field.
5. If a thought pops up, repeat the phrase “don’t think” for 10 seconds.
5. Don’t Continue to Lie in Bed
If you can’t sleep, one of the worst things you can do is stay in bed, staring at the ceiling,
frustrated that you’re not sleeping. Instead:
Get up after 20 minutes to do something boring—read a dull book, fold laundry, or listen to calm music. Just be sure to avoid screens and bright lights.
Only return to bed once you start feeling sleepy. This trains your brain to associate your bed with sleep, not frustration.
6. Reframe Your Sleep Thoughts
One of the biggest sleep disruptors is pressure to sleep. The more you tell yourself, “I have to fall asleep now,” the more your brain stays alert. Instead, change your mindset to:
It’s okay to just rest – Even if you’re not sleeping, simply lying in a dark room can feel relaxing and restorative.
Take the pressure off – Tell yourself that you will sleep eventually—because you will!
Relaxation is the goal – Instead of trying to force yourself to sleep, focus on relaxation techniques like deep breathing or a body scan.
7. Level Up Your Sleep Environment
Transform your bedroom into the ultimate sleep-friendly space, try:
Cooler temperatures – The ideal room temp is 60-67°F (15-19°C).
Darkness – Use blackout curtains or an eye mask.
Minimizing noise– Try a white noise machine or earplugs.
Comfortable bedding – A good mattress and pillows make a big difference.
8. Limit Caffeine and Alcohol
Caffeine can stay in your system for 6+ hours, so avoid coffee, tea, or energy drinks after lunch. Alcohol might make you drowsy, but it disrupts deep sleep, leading to more nighttime wakeups.
9. Get More Sunlight
Natural light during the day helps regulate your circadian rhythm. Try going outside for at least 10-30 minutes in the morning.
10. Exercise, But Not Too Late
Regular exercise improves sleep, but intense workouts too close to bedtime can make it harder to wind down. Aim to finish workouts at least 3 hours before bed.
The Takeaway: Be Kind to Yourself
The most important thing to remember about sleep is not to stress about it—you got this! Sleep struggles are common, but putting pressure on yourself will only make it harder. Instead of obsessing over whether you’re getting “enough” sleep, focus on relaxation and good habits. If you can’t sleep, don’t panic. Get up and do something calming, resting is still beneficial. Over time, with patience, consistency, your sleep will get better.
Make small, sustainable changes to your sleep routine and take the pressure off yourself to set yourself up for better nights—and better days.
