Optimizing Sleep Habits for Better Energy

Never enough energy to get through the day without that cup (or two... or three) of caffeine, and never enough time to squeeze in those 8 hours of sleep to recharge for the next day. This is a cycle that you're all too familiar with. But who can blame you, or anyone else, when our society values high stress, high demand, and high productivity. Sleep tends to be treated as a secondary, "if I have time for it" activity, despite every part of our livelihood being impacted by our time spent in bed. While getting the full 8 hours in each night is ideal, there are some additional steps we can take to optimize our sleep and improve our energy levels across the day. Here are some of the steps you can take to wake up and... dare I say... feeling alive?!

1. Consistent Sleep/Wake Schedule

   One of the strongest predictors of good sleep is consistency. Going to bed and waking up at the same times every day — even on weekends — helps your body’s internal clock (circadian rhythm) stay aligned. This alignment makes falling asleep easier and keeps sleep more stable throughout the night. It also supports long-term health: irregular sleep patterns have been linked to a higher risk of cardiovascular issues and metabolic problems, similar to poor diet or inactivity. New research is also showing that consistent sleep and wake times may actually be more important than achieving the 8 hours every night. This means there's still hope, my friends!

   Tip: Try setting a “sleep window” and stick to it — even if you travel or have a busy weekend.

2. The Bed is only for Sleeping

   Our brain forms associations between places and activities. If your bed doubles as an office, movie theater, or scrolling zone, your brain may not recognize it as a “sleep place.” Keeping the bed reserved for sleep (and sex only) strengthens that sleep association and helps you fall asleep faster. Research supports this concept and shows great improvements in sleep quality when those with insomnia or difficulties falling asleep, get out of bed and move to another room until they feel ready to fall asleep. This can be a hard pattern to break but your body (and mind) will truly thank you for it. To my friends who struggle with falling asleep - this one is for you!

   Tip: If you can’t sleep within ~20 minutes, get up, do something relaxing in another room, then return when tired. Try to avoid any screen time, focus on activities like reading, listening to music, or crocheting.

3. Shoot for 7-9 hours

   Most adults feel best with 7–9 hours of sleep per night, according to major health organizations. But as we discussed above, consistency matters more than obsessing over the exact number. A regular pattern builds a stronger sleep drive, even if one night’s total falls a bit short.

   Naps: Short naps (20–30 minutes) can refresh you without interfering with nighttime sleep. Late or long naps, however, can make it harder to fall asleep at bedtime.

4. Morning Sunlight

   Light is the strongest cue for your circadian rhythm. Getting sunlight early in the day — ideally within the first hour after waking — signals to your brain that it’s daytime and helps set your internal clock. This can improve sleep quality and timing. Studies show morning sunlight is especially effective at aligning your rhythm and improving sleep outcomes.

   Tip: Spend just 10–30 minutes outdoors after waking, even on cloudy days. It’s harder for your circadian system to get the same signal indoors or through glass.

5. Don't overconsume Melatonin

   Melatonin is a hormone your body naturally makes in response to darkness. Light exposure suppresses its release, which is why darkness at night helps you feel sleepy.

   While melatonin pills can help some people (e.g., shift workers, jet lag), they aren’t a long-term solution for most and don’t replace good sleep habits. Supplements don’t always address the root causes of sleep issues, and timing/ dosing matters a lot. Additionally, taking more than 5mg of melatonin can result in unnaturally high levels upon waking, which offsets your circadian rhythm, making it harder to wake up and even harder to naturally fall asleep the next night.

   Tip: Focus on natural darkness and light cues first, before reaching for supplements.

6. Alcohol & Sleep

   Alcohol might feel like it helps you fall asleep, but in reality, it's only sedating you and ultimately disrupts sleep later in the night. Research shows that alcohol decreases deep sleep early on but increases lighter sleep and awakenings later, reducing overall quality.

   Tip: If you do drink, avoid alcohol within several hours of bedtime.

7. Snooze

   Hitting snooze repeatedly fragments your morning and can leave you feeling groggier than getting up with your first alarm. Snoozing interrupts your sleep stages and confuses your circadian clock. If you struggle with waking up to your alarm, I highly recommend trying a sunrise alarm clock. If you're not familiar with these, they slowly begin to brighten, mimicking sunlight, as it nears your set alarm time. This allows your body to slowly adjust to the morning, allowing you to wake during an appropriate sleep cycle, reducing the need or desire for snooze.

   Tip: Set your alarm for when you actually need to wake up and place it across the room to avoid snoozing or try a sunrise alarm clock!

8. Creating the right Environment

   Your bedroom should feel like a sleep sanctuary. Creating the right environment is extremely underrated when it comes to optimizing your sleep. Your bedroom should be:

   • Cool: around 60–67°F (15–19°C) is ideal.

   • Dark: blackout curtains or eye masks can help.

   • Quiet: earplugs or white noise can mask disruptive sounds.

   Also, minimize screen time before bed — blue light from devices suppresses melatonin and delays sleepiness.

While not an exhaustive list of the ways we can optimize our sleep, this is a really great starting point. Start by picking the one area you feel would be the simplist or most helpful shift. Slowly rebuild your routine to include other tips/habits, and you'll be well on your way to that Disney princess morning (you know the one - waking up feeling juberant, birds are chirping, sun is shining).