The Science of Better Sleep

We all know sleep is important, but getting quality sleep can be elusive. It’s not just about the hours in bed. Our bodies thrive on routine. Try to go to bed and wake up at the same time, even on weekends. This helps regulate your internal clock. Light is the biggest factor. In the hour before bed, dim the lights and put away your phone. The blue light from screens suppresses melatonin, the hormone that makes you sleepy. Also, keep your bedroom cool, around 65°F (18°C). If your mind races at night, try a simple brain dump. Keep a notebook by your bed and write down everything you’re worried about forgetting. It tells your brain, “I’ve got this handled,” allowing you to relax.