How to Get the Best Night's Sleep Possible

Tips for Feeling More Rested & Energized

Quality sleep plays a pivotal role in overall health. A good night’s sleep transforms how you feel during the day by strengthening your body, sharpening your mind, and enhancing your mood. With a few adjustments to lifestyle and daily habits, achieving better sleep is possible.

Creating a Restful Environment

Your bedroom should be a sanctuary for sleep. To create an atmosphere conducive to rest, keep your room cool, dark, and quiet. An ideal room temperature for sleep falls between 65- and 68-degrees Fahrenheit. Consider blackout curtains or a sleep mask to block light and use a white noise machine or earplugs to minimize disruptive sounds.

Limit screen time before bed, as the blue light emitted by phones, tablets, and computers can interfere with melatonin production, the hormone that supports sleep. Invest in a supportive mattress and comfortable bedding materials to enhance your overall comfort. If you haven’t upgraded your mattress or pillows in a while, it may be time to make this worthwhile investment.

Stick to a Sleep Schedule

One of the most effective ways to improve sleep quality is by sticking to a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. This habit reinforces your body's internal clock, making it easier to fall asleep and wake up naturally.

Sleep experts recommend getting at least seven hours of sleep each night for optimal mental and physical well-being. If you struggle to fall asleep within 20 minutes, get up and do something relaxing (such as reading or listening to calming music) before trying again.

Get Moving During the Day

Regular physical activity boosts overall health and dramatically improves sleep quality. Even a simple 20- to 30-minute walk each day can make a difference. For additional benefits, spend time outdoors during the day. Exposure to natural sunlight regulates your circadian rhythm, helping you feel more alert during the day and sleepy when it’s time for bed.

Relax and Wind Down Before Bed

A calming bedtime routine signals to your body that it’s time to sleep. Relaxation techniques like deep breathing, meditation, yoga, or gentle stretching can help ease your mind and body. Avoid activities that overstimulate your brain, such as late-night work or scrolling through social media apps. Reading a book, listening to soothing music, or taking a warm bath are all excellent alternatives to help you transition into sleep mode.

Know When to Seek Help

When you improve your sleep, you improve your life. Quality sleep strengthens your immune system, enhances your ability to concentrate, and helps regulate mood. Occasional sleepless nights are normal, but persistent sleep difficulties can harm your long-term health.

Chronic sleep issues may signal an underlying condition, such as insomnia, sleep apnea, or restless leg syndrome. In these circumstances, Henry County Hospital’s Sleep Center is here to help. Schedule a consultation to address any persistent sleep disturbances and explore treatments that support restful sleep.

If sleep concerns are holding you back, contact us at (419) 592-4015 to reach out to one of our skilled providers. Together, we can help you build a foundation for healthier, more restorative nights—because everyone deserves the energy to live life to the fullest.