Every March, National Sleep Awareness Week reminds us of something we often overlook: good sleep is one of the most powerful tools we have for better health. This year, from March 8–14, it’s a chance to pause and reconnect with the habits that help us feel rested, energized, and ready to take on each day.
Sleep isn’t just “time off.” It fuels every system in the body—our immune health, mood, memory, balance, and even our ability to stay active and enjoy the activities we love.
Discover strategies to help you sleep better—starting this week.
1. Keep a Steady Sleep Routine
Our bodies thrive on rhythm. Going to bed and waking up at roughly the same times each day helps reinforce your internal clock. This makes it easier to fall asleep at night and wake up feeling more refreshed in the morning. Even shifting your schedule by 20–30 minutes each day can make a noticeable difference.
Try: Choose a realistic bedtime that gives you 7–9 hours of sleep and aim to stay within a 30 minute window each night.
2. Get Natural Light Early in the Day
Sunlight is one of the strongest signals for your body’s sleep wake cycle. Getting morning daylight helps boost alertness early in the day and supports natural melatonin production later on—which helps you fall asleep more easily.
Try: Step outside for 5–10 minutes within the first hour after waking. If sunlight is limited, open blinds or sit near a bright window.
3. Reduce Bright Light at Night
As the day winds down, your body relies on darkness to signal that it’s time to rest. Bright indoor lights and glowing screens can confuse that process, making it harder to fall asleep.
Try: About an hour before bed, dim lights, lower screen brightness, or switch to soft, warm lighting. If possible, set devices aside completely.
4. Build a Wind Down Ritual
We can’t flip a switch and instantly fall asleep—our bodies need time to transition. A calming pre sleep routine trains your brain to shift from activity to rest. This can help reduce stress, quiet the mind, and make falling asleep smoother.
Try:
- Light stretching
- A warm shower
- Gentle breathing exercises
- Reading something relaxing
- Mindfulness or meditation
Choose what feels most soothing to you, and repeat it nightly if possible.
5. Create a Comfortable Sleep Environment
Small changes to your bedroom can have a big impact on your sleep quality. Think cool, dark, and quiet.
Try:
- Set your room to a cooler temperature.
- Use blackout curtains to help reduce early morning waking.
- Try a fan, white noise machine, or calming nature sounds to block disruptive noise.
- Make sure your pillow supports your neck comfortably and your mattress feels supportive.
These simple changes help send a strong message to your body: it’s time to rest.
6. Pay Attention to Evening Eating and Drinking
What you eat and drink in the hours before bedtime can support—or sabotage—your sleep.
Try:
- Avoid heavy meals close to bedtime.
- Limit caffeine in the afternoon and evening.
- Reduce alcohol before bed—it may make you feel sleepy at first, but it interferes with deeper sleep stages and can lead to waking up throughout the night.
- Choose light, calming snacks like bananas, yogurt, or herbal tea if you need something before bed.
7. Manage Stress Before Bedtime
Stress and sleep have a two way relationship: when one goes up, the other often goes down. Calming the mind before bed helps prepare your body for deeper rest.
Try:
- Jot down your worries or next day tasks on paper to “off load” your brain.
- Practice gentle breathing, such as inhaling for four counts and exhaling for six.
- Try a short relaxation audio or guided meditation.
Even a few minutes of intentional calm can make falling asleep more peaceful.
This Week—and Every Week—Sleep Deserves Priority
National Sleep Awareness Week is a powerful reminder that sleep isn’t a luxury. It’s a foundation for health: influencing immunity, cognition, mood, chronic disease risk, and long term vitality.
Small, daily adjustments can make a meaningful difference, helping you wake up feeling refreshed, energized, and ready to thrive.