By Mike DuBose
Seventy-million Americans struggle with sleep problems, a crisis with serious health implications (depression, cardiovascular disease, memory issues, obesity, diabetes, weakened immune function, diseases, and persistent physical or mental fatigue). Fortunately, there are many proven techniques to help you sleep more effectively and awaken feeling refreshed. Let’s explore how to improve your sleep:
(1)-Monitor Your Sleep and Adjust Gradually: Tracking your sleep quality daily on a 1–10 scale (1=poor, 10=excellent). Note patterns—what helped or hindered your rest? Avoid obsessing over perfection since trying too hard to sleep often backfires. Don’t accept that your insomnia is “just part of life.” If you’ve had extended periods of poor sleep habits, it takes time, patience, and small steps to retrain your brain.
(2)-Create a Comfortable Sleep Environment: Your mattress, pillows, sheets, and sleepwear significantly impact your sleep. If your bed is 10+ years old or uncomfortable, it’s time to replace it. Visit multiple stores, test options carefully, and avoid rushing purchases. View high-quality purchases as an investment in your physical and mental health, not a luxury. If you share a bed with a partner, consider dual-adjustable mattresses that accommodate differing comfort preferences. Personalized sleep surfaces make a big difference.
(3)-Pursue Natural Light and Exercise: Expose yourself to 30 minutes of morning sunlight daily or use full-spectrum light therapy devices ($50–$100 on Amazon). Early light helps regulate your body’s production of melatonin and vitamin D essential for sleep and mood. Aim for 30 minutes of exercise five days a week, ideally before 6 PM. Brisk walking outdoors or in malls can suffice. Also, limit naps to no more than 45 minutes, preferably early in the afternoon.
(4)-Control Stimulants and Stress: Caffeine can linger in your bloodstream for seven hours, so avoid consumption after 2 PM, and limit sugar intake. If you lead a fast-paced lifestyle, find time to unwind. Constant stimulation floods your body with adrenaline, which keeps you alert when you should be relaxing.
(5)-Establish a Bedroom Routine: Only use your bedroom for sleep, naps, or intimacy to train your brain to associate the space with rest. Avoid watching television, reading, working, or eating in bed. Install dim nightlights and avoid turning on bright lights at bedtime, especially during evening awakenings.
(6)-Manage Emotional Triggers: Stress is a major contributor to insomnia. Keep a journal to track both major and subtle sources of tension—politics, toxic relationships, news, or exposure to negativity. These can quietly accumulate, increase cortisol (your stress hormone), and disrupt your sleep. Professional therapy or counseling may be needed to address deep-seated, unresolved emotional issues that surface during dreams or nightmares. For more tools on managing life’s stressors, refer to our “Finding Happiness” series on www.mikedubose.com.
(7)-Be Mindful About Evening Eating and Drinking: Avoid going to bed hungry or overly full. Stop eating by 8 PM and reduce spicy or acidic foods that can trigger reflux. While alcohol may initially induce drowsiness, it often disrupts sleep later in the night. Limit fluids after 8 PM to avoid nighttime bathroom trips. To quiet your mind before bed, make to-do lists so you aren’t mentally replaying tasks or worries. Keep a notepad beside your bed for any thoughts that wake you during the night.
(8)-Power Down Devices: At least one hour before bed, turn off TVs, smartphones, tablets, and computers. These devices emit blue light, which suppresses melatonin, the hormone that signals your brain it’s time to sleep. Avoid high-drama movies or books at night. Instead, take a warm bath/shower, listen to calming music, or engage in quiet, low-stimulation activities.
(9)-Set a Regular Sleep Schedule: Your body has an internal clock (circadian rhythm) that thrives on consistency. Go to bed and wake up at the same times every day, including weekends. Keep your bedroom dark, quiet, and cool—researchers recommend 70°F. for optimal sleep. Avoid stressful conversations, decisions, or arguments in the evening. As a Biblical reminder from Ephesians 4:26 says, “Do not let the sun go down while you are still angry.” Resolve conflicts earlier in the day to promote mental peace at night.
(10)-Use Gentle Strategies if You Can’t Sleep: If you don’t fall asleep within 30 minutes, don’t toss and turn. Go to another dimly lit room and do something calming until drowsiness returns. Weighted blankets may help reduce anxiety and promote relaxation.
(11)-Evaluate Medications and Supplements: These substances can affect your sleep. If night disturbances begin after starting a new drug, consult your doctor, adjusting the time you take it may help. Avoid overusing vitamins or supplements, which may interfere with medications. The FDA has recently approved new sleep medications that you might consider. Visit www.drugs.com and use their drug interaction checker to identify side effects and potential risks between supplements and medications.
(12)-Consult Sleep Specialists if Needed: Many primary care doctors have limited training in sleep medicine. If your issues persist, seek board-certified sleep physicians who can recommend an overnight sleep study, typically conducted in a comfortable clinical setting. You’ll be monitored for: Brain waves, breathing and oxygen levels, heart rate, snoring, movements (such as restless leg syndrome) which can reveal hidden medical conditions like sleep apnea or neurological disorders that prevent restful sleep. From there, your provider may recommend targeted therapies, medications, or behavioral treatments.
Quality sleep doesn’t come by accident. It requires self-awareness, a willingness to change routines, and sometimes medical guidance. While it may take experimentation, your health, happiness, and longevity depend on it. Don’t give up—pray, persist, and stay hopeful. Better sleep is within reach.
Mike voluntarily authors these articles for 5 newspapers to fulfill his purpose “Creating opportunities to improve lives.” Visit his nonprofit website www.mikedubose.com and register to receive his monthly articles or Daily Thoughts plus free access to his books, including “The Art of Building Great Businesses.” The website includes 100+ published articles he has written on business, travel, and personal topics, in addition to health research with Surb Guram, MD, Allison Cashman, MD, and David Hurst, DMV.
