What if this year you resolved to get more sleep?
At the start of the year many people focus on diet and exercise: eat less, exercise more, lose weight. Those goals can be valuable, but they often overlook another essential pillar of health—sleep. Restorative sleep is healing and necessary for overall wellbeing, yet our culture rarely emphasizes nurturing and true rest.
That raises some important questions: Are you getting enough sleep? Do you struggle with falling asleep or staying asleep? Do you suspect a sleep disorder such as sleep apnea, or find yourself reaching for sleeping aids? Many of us live with chronic sleep deprivation. One key reason may be our modern exposure to artificial light. Before electric lighting, darkness naturally encouraged sleep. Darkness triggers the release of the hormone melatonin, which helps regulate sleep and wake cycles.
Melatonin is produced by the pineal gland in the brain and normally rises in the evening, stays elevated through much of the night, and falls in the early morning. But artificial light—especially the bright, blue-rich light emitted by screens—can suppress melatonin production and interfere with sleep, contributing to insomnia and disrupted sleep patterns.
The problem with artificial light is that it lets us recreate daytime at night. Televisions, computers, e-readers and smartphones put intense light within reach at all hours, confusing our internal clocks. For better sleep, it helps to be disciplined about powering down devices and dimming household lighting as bedtime approaches. Simple measures, like sleeping in a dark room, can make it easier both to fall asleep and to stay asleep. Below are practical, time-tested tips that can help you get a longer, more restful night.
Five Ways to Get a Better Night’s Sleep
1. Create a nightly ritual
Develop a calming pre-sleep routine. Sip a warm, caffeine-free tea, practice a short meditation, or do gentle stretching to signal to your body that it’s time to wind down. A consistent ritual cues your brain that bedtime is approaching and helps ease the transition from wakefulness to sleep.
2. Turn in early
Allow enough time between dinner and bed for comfortable digestion, but avoid lingering on projects that are better suited for the next day. Prioritizing an earlier bedtime supports natural sleep cycles and can reduce late-night alertness driven by stress or stimulation.
3. Tune out early
Unplug from electronic devices at least an hour before bed. Screens emit light that tricks your internal clock into thinking it’s daytime, suppressing melatonin and making it harder to fall asleep. Replace screen time with reading a physical book, listening to soft music, or practicing relaxation techniques.
Years ago, when my children were young, we occasionally spent an evening without artificial light. We ate dinner by candlelight and read bedtime stories by candle glow. On those nights we all fell asleep earlier and more easily. It was a cozy family ritual and a simple experiment that highlighted how strongly light environment affects sleep.
What strategies help you improve sleep quality? Share your tips and experiences in the comments—small changes can add up to big improvements in rest and overall health.
Remember: sleep matters as much as diet and exercise. Prioritizing restorative sleep supports weight management, cognitive function, mood, and long-term health. Consider giving sleep the attention it deserves this year.