This is your sleep prescription
Step 1: Set a Consistent Sleep Schedule
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Maintain a fixed bedtime and wake-up time every day, including weekends. This consistency strengthens your circadian rhythm, the body’s internal clock that regulates sleep-wake cycles and optimizes hormone release for wakefulness and restful sleep.
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Allow for 8 hours of sleep time to ensure you’re getting at least 7 hours of quality, uninterrupted rest. This accounts for any time spent falling asleep or adjusting positions during the night.
Why it matters: Regularity is essential for sleep quality. Irregular schedules disrupt your internal clock, making it harder to fall asleep and stay asleep. Even small shifts in sleep timing, like weekend sleep-ins, can significantly impact your body’s ability to achieve deep, restorative sleep.
Step 2: Create a Sleep-Conducive Environment
Optimize your bedroom to support restful sleep:
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Lower your room temperature to ~68°F (20°C) about 2–3 hours before bed; cooler environments promote deeper sleep.
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Eliminate light sources by using blackout curtains, covering electronic lights, or wearing a sleep mask. Light exposure at night disrupts melatonin production, which signals the body it’s time for sleep.
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Minimize noise in the bedroom. Consider using white noise machines or comfortable earplugs to counteract unavoidable sounds.
Why it matters: A dark, quiet, and cool environment is ideal for promoting the deep, uninterrupted sleep necessary for cellular repair, immune health, and cognitive functioning.
Step 3: Practice Consistent Sleep Hygiene Habits
Incorporate routines that support your body’s natural sleep processes:
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Limit alcohol and caffeine consumption. Avoid alcohol within 2-3 hours of bedtime, as it disrupts REM sleep, the stage critical for memory and emotional processing. Limit caffeine to the morning, as it stays in your system for 6–8 hours.
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Avoid screens and artificial light for 30–60 minutes before bed. Phones, computers, and TVs emit blue light that delays melatonin release, making it harder to fall asleep. Instead, engage in relaxing activities like reading a physical book or doing light, non-stimulating tasks.
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Establish a calming pre-sleep routine with low-stress activities that signal your body it’s time to wind down. Consider a routine like changing into sleepwear, brushing your teeth, reading a physical book, and meditating for a few minutes.
Why it matters: Consistent pre-sleep routines prepare your mind and body for sleep, reducing the time it takes to fall asleep and helping you transition smoothly into restorative sleep stages.
Step 4: Avoid Heavy Meals and Liquids Before Bed
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Refrain from eating large meals or foods high in sugar or carbs within 2 hours of bedtime, as these can disrupt digestion and sleep quality. Protein is generally acceptable before bed.
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Limit fluid intake within 2 hours of sleep to minimize overnight trips to the bathroom.
Why it matters: Proper timing of food and liquids helps you stay asleep longer, preventing wake-ups from digestion discomfort or bathroom needs.
Step 5: Wake Up at the Same Time Every Day
Even if you had a poor night’s sleep, waking up at a consistent time helps maintain a regular sleep rhythm, making it easier to fall asleep at your scheduled bedtime.
Why it matters: Regular wake-up times strengthen your body’s circadian rhythm, which improves the quality and depth of sleep over time.
If Sleep Problems Persist
If you’re consistently struggling with falling asleep, staying asleep, or feeling tired throughout the day despite following these steps, please reach out to me. Together, we can assess whether there may be underlying conditions, like sleep apnea or insomnia, that could be impacting your sleep quality and explore treatment options to help you achieve better rest and overall health.
Get a Letter of Medical Necessity
If you’re considering a healthcare-related membership, subscription, supplements, or equipment purchase to support your health journey, feel free to ask me for a Letter of Medical Necessity. This documentation can assist with reimbursement through your HSA or FSA accounts for eligible expenses, making it easier to access the tools and resources that align with your wellness goals.
See a list of eligible companies below:
