If there’s one thing that allows me to function as a productive human, it’s sleep. I treasure it every night. If you haven’t read my recent post on why sleep is important, go back and read that — I explain the main reasons sleep matters for vitality, wellness, and effective training. Now that you know the why, here are practical tips on the how. Being intentional about sleep and the time leading up to bed helps you relax and get better rest. Below are my top five tips.
1. Establish a regular sleep schedule. It may sound simple, but committing to a bedtime is life changing. I aim to be in bed by 10:00 p.m. and wake at 6:30 a.m. Consistency trains your body so waking up doesn’t require nine alarms. Seasonal changes can shift your rhythm — in winter I often wake closer to 7:00 a.m. — but staying as close as possible to a set schedule reduces decision fatigue and improves sleep quality. This week, set a realistic ideal bedtime and treat sleep as a priority.
2. Limit screen time before bed. This is hard for me because I work from my phone, but it makes a huge difference. Putting my phone away about 60 minutes before sleep helps me unwind. I choose a less stimulating activity like skincare or casual TV. Blue light blocking glasses can also reduce eyestrain and help with sleep; they’ve helped people I know lessen headaches and eye fatigue. Other calming options include reading or taking a hot shower. If you have book recommendations, share them in the comments.
3. Have a “wind down” routine. Create a short, consistent pre-bed ritual — make tea, take a bath, or read — and follow it nightly. Over time your body and mind will link those activities with sleep, making it easier to fall asleep. A key part of this is putting your phone down and keeping the routine peaceful.
4. Avoid eating and drinking right before bed. Digestion can disrupt sleep, so I try not to eat for at least one to two hours before bed. Eating a satisfying, nutrient-dense dinner helps minimize late-night snacking, which is often mindless and can interfere with restful sleep.
5. Small daytime habits that boost nighttime sleep. What you do during the day matters. I like getting outside in the morning for a few minutes of sunlight and fresh air, even if it’s just to let the dogs out. Staying active during the day also helps — I train in the morning and go for walks in the afternoon or evening. Many of us sit for long stretches while working, so build movement into your day: stretch, stand up periodically, or take a short walk around the block. Start small this week by taking a quick walk after work or dinner and notice the difference in your sleep.
I hope you find these suggestions helpful. Comment below with your bedtime ritual and inspire others!