6 Tips To Improve Sleep Quality For Overall Well-Being In Harlem And Beyond

March 14, 2024

Despite a rising number of people searching for the term “sleep” in 2023, nearly 1 in 3 U.S. adults report not getting enough of it, per the Centers for Disease Control and Prevention.

As a foundation for overall well-being, getting quality sleep is key to achieving goals and being present in daily life.

Without it, you’re more likely to lack the stamina and energy to follow through on your ambitions.

To help people realize the foundational role sleep plays in everyday successes, to help people improve their sleep quality and habits so they can conquer their wellness goals this year and beyond.


“From consistent exercise to eating healthy and even daily journaling, it may seem like all your priorities are in order, but without sleep, you won’t be able to reap the full benefits of your hard work,” Andrade said. “Often overlooked, getting quality sleep is a fundamental piece to improving overall wellness and it doesn’t have to be complicated. Creating small, achievable changes in our daily sleep routines can lead to long-lasting lifestyle habits for the better.”

Consider these tips from Andrade to help improve your sleep quality so you can achieve your goals.

1. Prioritize Movement and Light Exposure in the Morning


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Whether you’re a yogi or prefer a simple stretch when your feet hit the floor, movement and light during the day can help stimulate quality sleep later that night.

2. Understand Sleep Gains are Just as if Not More Important Than Gym Gains

If you’re focusing on fitness goals, you’ll need adequate sleep to see successful results. If you’re a morning workout warrior, schedule earlier bedtimes to ensure you get the recommended 7-8 hours of sleep. For evening workouts, aim to end your sweat session as early in the evening as possible; too much physical activity before bed can keep you up at night.

3. Make Your Bedroom a Sanctuary

Make your bedroom a sleep sanctuary. Keep the room dark, noise-free and comfortable with the thermostat set at 65-67 F for better sleep conditions.

4. Set Nightly Rituals to Unwind

Create nightly rituals that activate circadian rhythms and allow your body to unwind. Consider activities that relax you the most, like taking a bath, reading a book, journaling or sipping decaffeinated nighttime tea.

5. Try Incorporating a Drug-Free Sleep Aid

If you follow good bedtime habits but still occasionally struggle to fall or stay asleep, try a low-milligram melatonin supplement, like those, that are designed to help you get a good night’s sleep so you wake up refreshed and ready to conquer your goals.

6. Follow the 10-3-2-1-0 method

To help you fall asleep and wake up feeling revitalized, Andrade recommends the 10-3-2-1-0 method: Decrease caffeine intake at least 10 hours before bed. Avoid eating bothersome foods 3 hours prior to heading to off to sleep. Engage in relaxing activities like reading at the 2-hour mark and cut out screentime with 1 hour to spare. Ultimately, these habits can lead to zero times hitting snooze the next morning.

Do you know more ways to improve sleep habits?


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