How to Get Better Sleep for a Healthier Life

Think about all the factors that can interfere with a good night’s sleep — from work stress and family responsibilities to unexpected challenges, such as illnesses. It’s no wonder that quality sleep is sometimes elusive.

While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep.

It’s well-established that sleep is essential to our physical and mental health. But despite its importance, a troubling percentage of people find themselves regularly deprived of quality sleep and are notably sleepy during the day.

Creating Good Sleep Hygiene

  • Creating a Sleep-Inducing Bedroom
  • Optimizing Your Sleep Schedule
  • Crafting a Pre-Bed time Routine
  • Fostering Pro-Sleep Habits During the Day

Know How Much Sleep Your Body Needs

Age group Recommended amount of sleep
Infants 4 months to 12 months 12 to 16 hours per 24 hours, including naps
1 to 2 years 11 to 14 hours per 24 hours, including naps
3 to 5 years 10 to 13 hours per 24 hours, including naps
6 to 12 years 9 to 12 hours per 24 hours
13 to 18 years 8 to 10 hours per 24 hours
Adults 7 or more hours a night

In addition to age, other factors can affect how many hours of sleep you need. For example:

  • Sleep quality. If your sleep is frequently interrupted, you’re not getting quality sleep. The quality of your sleep is just as important as the quantity.
  • Previous sleep deprivation. If you’re sleep deprived, the amount of sleep you need increases.
  • Pregnancy. Changes in hormone levels and physical discomfort can result in poor sleep quality.
  • Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter time spans than do younger adults. Older adults also tend to wake up multiple times during the night.

This is a Pre-Bedtime routine, NOT bedtime! It’s an important time to unwind and prepare your mind and body for sleep, starting at least 30 minutes before bedtime.

I have found that 45 minutes to an hour is best for me and have been using the pre-bedtime routine for several years now. I get better sleep overall and wake more rested. It’s not a solve all your sleep problems answer but it sets you up for the best chances of a quality night’s sleep.

Here are a few ideas



Roll essential oils on your pulse points

Use an ultrasonic diffuser for essential oils *Lavender is calming

Play white noise

NO electronics or reading

Lights out

Blackout Curtain

Sleep Mask

Slather on luxurious body cream or beard oil

Hand, foot, face, or undereye mask

CBD Oil/Delta 8 Gummies


Create a Sleep Environment

All of these items are important for quality sleep

Room Temp



Sleep and wake up at the same time every day

No exercise 3-4 hours before bedtime

No caffeine later in the day

Not much water after 7pm

Ambient noise like a fan or air purifier

Limit alcohol intake

Limit daytime naps or nap early

Nice aroma like lavender

“I love sleep. My life has the tendency to fall apart when I’m awake, you know?”

– Ernest Hemingway

Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.



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