The 5 Keys to Better Sleep

The quality of our sleep has the remarkable power to transform us into a grouch or everybody’s best friend. The better we sleep, the more effective we are in our work, relationships, and day-to-day lives. And when we are well-rested, we tend to feel better – physically, mentally, and emotionally.

But so many of us simply don’t get enough of it. And the sleep we DO get is fitful. 

While sometimes our lack of quality sleep is largely out of our control, there are some things we can try to improve our chances. In this article, we list the 5 keys to quality sleep:

Key 1: Stick to a sleep schedule.

Since you were a baby, your body has been able to tell time. This time-tracking mechanism is called your circadian rhythm. However, if you regularly change up your sleep routine, your rhythm can be thrown off-beat. 

Do your best to go to your bedroom at the same time every day. Start winding down an hour before you tuck into bed. To avoid blue light effects on your sleep cycle, switch off the phone and TV at least 30 minutes before bedtime. Instead, engage in calming relaxation practices – such as stretching, meditation, and deep breathing.


Key 2: Look at your eating & drinking habits.

Eating a late dinner or drinking an afternoon cup of Joe can make it difficult to fall asleep come bedtime. If your body is still digesting or trying to work off some caffeine energy, it will have trouble releasing the natural hormones necessary for deep sleep.

Alcohol is also a common obstacle to sleep. Regular drinking has been closely tied to lower sleep quality, sleep apnea, snoring, and other sleep challenges. 


Key 3: Stay active.

The more you exercise – ideally out in the sun – the better you will naturally sleep. 

Perhaps you’re not one to jump at the opportunity to grab your running shoes, get outside, and get sweaty. That’s perfectly fine! Start slowly, adding short 15 to 30-minute walks into your schedule.

However, try to avoid intense exercise in the evening. Instead, carve out a little physical time in the morning. It will be cooler outside then, anyway!


Key 4: Protect your sleep environment.

Your physical surroundings can also have a major effect on the amount and quality of sleep you get. As much as possible, preserve your bed and bedroom solely for sleep and sex. Making this distinction will tell your brain when it’s time to turn off for the day.

There are a few environmental factors you can try out to help your body fall (and stay) asleep: 

  • Get a quality mattress, pillows, and bedding

  • Experiment with your bedroom temperature and lighting

  • Eliminate sleep-preventing noises (like a snoring partner or TV in the background)

  • Add some calming noises (white noise or brown noise)


Key 5: Know how to combat sleep disorder.

According to National Heart, Lung, and Blood Institute (NHLBI) estimates, 50 million to 70 million people in the U.S. have ongoing sleep disorders.

If you think you may suffer from a sleep disorder – like sleep apnea or insomnia – don’t be shy! The sooner you tell your primary care provider, the sooner you will get some quality rest. Then, if diagnosed with a sleep disorder, follow your doctor’s instructions, whether you take medication, use a CPAP, or need some other form of treatment.

RELATED: Tips to Improve Sleep With Sleep Apnea


HME Locations | Find an HME Supplier Near You!

Once you discover you have a sleep disorder, one of the first things your doctor will do is order a sleep study. Our nifty online sleep center search tool will help you find a clinic that will perform the study near you. 

Plus, our useful home medical equipment search tool can help you find CPAPs, BiPAPs, and other sleep assistance devices in your area.

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