A Nurse Practitioner’s Guide to Sleep Hygiene
At ADAPS Healthcare, we know that a good night’s sleep isn’t a luxury, it is a cornerstone of overall health. Yet, in our fast-paced world, restful sleep often takes a back seat to busy schedules, screens, and stress. To learn more about the common silent signs of stress you should ignore, visit here. As a nurse practitioner, I see firsthand how sleep impacts everything from mood and focus to immune function and chronic disease prevention.
If you’re tossing, turning, or waking up feeling unrefreshed, it might be time to fine-tune your sleep hygiene. What is sleep hygiene? It is the set of habits and practices that help you get quality, restorative rest. Here are some ways that you can improve your sleep hygiene:
Keep a Consistent Sleep Schedule
Your body’s internal clock, or circadian rhythm, thrives on routine. Going to bed and waking up at the same time every day (even on weekends) helps regulate your sleep cycle. Over time, this consistency can make it easier to fall asleep and wake up naturally—no alarm clock panic required.
Create a Rest-Friendly Environment
Your bedroom should be a sleep sanctuary. Aim for:
Cool temperatures (around 60–67°F)
Minimal light (blackout curtains or an eye mask can help)
Reduced noise (try white noise machines or earplugs)
A comfortable mattress and pillows that support your preferred sleep position
Watch Your Evening Habits
Some common culprits can sneakily sabotage your sleep. Here are a few to keep an eye on:
Caffeine – Avoid coffee, tea, and even chocolate 6–8 hours before bedtime.
Heavy meals – A large dinner right before bed can cause discomfort and indigestion.
Alcohol – It may make you drowsy, but it disrupts deep sleep stages later in the night.
Power Down Before Bed
Blue light from phones, tablets, and TVs tells your brain it is daytime. Turn off devices at least 30–60 minutes before bed. Instead, try a calming routine like reading a paper book, gentle stretching, or listening to relaxing music.
Manage Stress During the Day
Stress hormones can keep you alert long past bedtime. Incorporating daily stress management techniques—such as deep breathing, journaling, or a short walk—can help you wind down more easily when night falls. To see if you exhibit common silent signs of stress, we also have a guide to help discover whether or not stress is causing sleep issues.
Get Moving (But Not Right Before Bed)
Regular physical activity promotes deeper sleep. Aim for at least 30 minutes of movement most days, but finish vigorous exercise at least a few hours before bedtime so your body has time to cool down.
Know When to Seek Help
If you’ve tried improving your sleep habits but still struggle with falling or staying asleep, it’s worth speaking with a healthcare professional. Sleep disorders, such as insomnia, sleep apnea, or restless legs syndrome, can have serious health effects but are treatable with the right care plan.
The bottom line is that quality sleep is as essential as good nutrition and regular exercise. By making small, consistent changes to your habits and environment, you can set the stage for deeper rest and brighter mornings.
If you’re struggling with your sleep, ADAPS Healthcare is here to help. Our medical and wellness team can assess your sleep concerns, address underlying health issues, and guide you toward better rest—so you can wake up ready to live your healthiest life.
