3 Tiny Shifts for Better Sleep

May 31

Estimated Read Time: 6 minutes

Just one generation ago, and throughout all of history, sleep was usually simple.

Our ancestors didn’t have artificial lights, glowing screens, or constant stimulation pulling their attention in every direction. They woke with the sunrise, spent their days outdoors or working with their hands, and went to sleep shortly after sunset.

Their habits and routines were naturally aligned with the light-dark cycle, which is something our bodies are still wired for today, although now, we live in a completely different environment.

We’re exposed to artificial light well into the night. We scroll, stream, and stay mentally engaged right up until the moment we try to fall asleep. And as a result, millions of people struggle with falling asleep, staying asleep, or waking up feeling rested.

In fact, research suggests that one-third of adults don’t get enough sleep on a regular basis, and poor sleep has been linked to everything from hormone imbalances and weight gain to impaired immune function and mood changes. Sleeping less than six hours per night can even increase mortality risk by up to 12%.

Here are three ways you can take control of your sleep to improve your energy, mood, focus, hormonal balance, and overall health.

#1: Create Complete Darkness

Your body depends on darkness to produce melatonin, the hormone that tells your brain it’s time to sleep.

When it gets dark, melatonin rises. When light is present, melatonin is suppressed. That’s why even small amounts of light at night, such as from devices or lighting in your home, can interfere with your sleep.

It's well known that exposure to light during nighttime hours or sleep, even dim light from things like clocks or outdoor street lights, can reduce melatonin production, disrupt circadian rhythms, and increase nighttime awakenings, all of which negatively impact next-day alertness.

In one study, sleeping in a room with light exposure was associated with increased insulin resistance and hormonal changes over time. In other words, your body doesn’t just prefer darkness, it requires it for optimal sleep and for normal metabolic function.

When your room is truly dark, you receive a clear signal that it’s time to rest.

That's why many people notice deeper sleep, fewer wakeups, and more refreshed mornings from this one change alone.

Here are some of the most impactful ways you can improve your sleep environment:

Use blackout curtains or shades to block as much outside light as possible
Wear an eye mask if total darkness isn’t possible, or even if your bedroom is pretty dark
Cover or remove small light sources, like charging indicators or clocks
Turn off TVs and unplug unnecessary electronics nearby

#2: Wind Down Earlier Than You Think

Both light and timing influence the quality of your sleep and how rested you feel the next day.

In my experience, and what I’ve seen consistently over the years, is that going to sleep before midnight tends to be more restorative than heading to sleep after it.

Total sleep time matters, of course, but when you sleep is also a factor in how well your body is able to recover.

The problem today is that many people feel too stimulated, even at their ideal bedtime, to actually fall asleep. For example, using devices that are stimulating, watching TV, or scrolling social media at night means your body might not feel ready for sleep until much later than it should.

Your circadian rhythm, aka your "internal clock", is influenced heavily by light exposure. At night, especially after sunset, your body naturally begins preparing for sleep.

But artificial lighting, especially blue light from screens, can delay this process. According to Harvard researchers, exposure to blue light can shift circadian rhythms by up to three hours. Blue light exposure has also been shown to specifically reduce REM sleep, the stage most associated with memory, learning, and emotional processing.

This is why simply “trying to go to bed earlier” often doesn’t work if your environment and habits don't support it. Instead of staying up late and filling your mind with the wrong types of content, focus on creating a calming wind-down routine:

Turn off overhead lights and switch to dim, warm lighting in the evening
Reduce screen time at least 60 to 90 minutes before bed
Avoid mentally stimulating activities late at night, especially those done on devices, including work, emails, or intense shows

#3: Calm Your Mind Before Bed

Sleep is both a physical and neurological process, meaning your mind and body both have to be in the right place to get high-quality sleep. If your mind is overstimulated, your body will have a harder time transitioning into rest.

Doing anything that leaves you feeling anxious or alert at night, even reading something too intense or watching a thriller or action movie, can leave you tossing and turning instead of relaxed enough to nod off.

Many people move directly from high stimulation, like working, scrolling, or watching fast-paced content, straight into bed. If this sounds like you, you're keeping your nervous system in a heightened state, which is the opposite of what you want when trying to rest.'

Research shows there's a strong connection between mental activity and sleep quality.

Cognitive arousal, meaning an active, racing mind, is one of the strongest predictors of insomnia. In fact, elevated nighttime cortisol levels, often driven by stress or overstimulation, are among the most reported reasons people wake up in the middle of the night or have difficulty falling asleep in the first place.

On the other hand, studies show that people who engaged in calming pre-sleep routines about 45 minutes before bedtime fell asleep faster and experienced better sleep quality compared to those who did not.

That’s why creating a buffer between your day and your sleep is so important, because it helps help shift your nervous system from a “go” state into a “rest” state. You can do that by:

Reading a calming or reflective book, such as scripture, instead of scrolling
Writing down your thoughts, things you're grateful for, or a short list of tasks for the next day
Having a quiet conversation or praying and simply sitting without input
Any other activity that brings you peace and signals to your body that the day is winding down

Why These Small Changes Work

It’s easy to think that better sleep requires complex routines, supplements, or tracking devices. But in reality, the most effective changes are about doing less. Your body already knows how to sleep once the routine includes the right type of light, darkness, and activity levels throughout the day.

Few people today live in a way that doesn't disrupt their circadian rhythm (and then they wonder why they're always tired).

Artificial light tells your brain to stay awake, screens keep your mind engaged, and irregular schedules confuse your internal clock.

First work on removing those disruptions, and you should find that your sleep issues correct themselves pretty quickly.

Key Takeaways on Why Quality Sleep is Essential & How to Get More of It

Sleep is one of the most powerful tools you have for improving your health. It affects your hormones, metabolism, immune system, brain function, and even how your body responds to stress.

For example, adults with insomnia are 10 times more likely to have depression and 17 times more likely to have anxiety than the general population,

Poor sleep has been linked to increased cortisol levels, impaired glucose regulation, reduced immune function, and increased risk of chronic disease. On the other hand, improving sleep can support: