Sleep as THE Foundation of Health: Part 2

Written By Dr. Ryan .

In Part One, I shared how I learned the hard way that sleep isn’t optional. Once that clicks, the next question becomes practical: what actually helps you sleep better in the real world? It doesn't need to be perfection. Just habits that work with your biology instead of against it.

Before getting into the details, here’s the short list.

The Cut-and-Dry List (Start Here)

If you only focus on a few things, start with these:

  1. Stick to a consistent sleep and wake schedule

  2. Dim lights at night and limit blue light exposure

  3. Get natural sunlight during the day (especially early morning)

  4. Avoid alcohol before bed

  5. Avoid caffeine after 12 PM

For many people, these five changes alone dramatically improve sleep quality without supplements, trackers, or added stress.

Below we will dig deeper into these 5 tips plus some more.

14 Practical Tips for Better Sleep (And Why They Matter)

1. Stick to a sleep schedule
Going to bed and waking up at the same time each day is one of the strongest ways to anchor your circadian rhythm. Your brain learns patterns quickly. When sleep timing is consistent, melatonin release becomes more predictable, sleep onset improves, and waking feels less forced. This applies even on weekends. Large shifts in schedule confuse the system more than most people realize.

2. Avoid caffeine after 12 PM
Caffeine doesn’t just affect whether you fall asleep, it affects how deeply you sleep. Its half-life can be six to eight hours or longer depending on the person (meaning it stays in your system longer than you might think). Afternoon caffeine often reduces deep and REM sleep even if you don’t notice it consciously. Cutting it earlier in the day is one of the simplest ways to improve sleep quality.

3. Create a wind-down period before bed
Sleep isn’t a switch you flip, it’s a process. Giving yourself even 20–30 minutes of lower stimulation signals the nervous system that the day is winding down. Reading, stretching, prayer, journaling, or slow breathing all work. The activity matters less than the consistency.

4. Limit screen time before bed — or block blue light if you don’t
Screens emit a high concentration of blue light, which directly suppresses melatonin and tells the brain it’s still daytime. Ideally, screens are avoided for at least an hour before bed. But real life doesn’t always allow for that.

If you are going to use screens at night, blue light blocking becomes essential. The key is blocking wavelengths roughly 400–530 nanometers, which are the most disruptive to melatonin.

Red-tinted blue light–blocking glasses are far more effective than standard “blue light” lenses. They don’t make screens harmless, but they dramatically blunt the biological signal that keeps the brain alert.

Inexpensive, no-frills, highly effective options (what I personally use):

Higher-end option with the same effect:

There are many options on the market. The most important thing is not the brand — it’s that the lenses truly block light in the 400–530 nm range.

5. Manage evening light exposure (this matters more than most people realize)
Light is the primary driver of your circadian rhythm. As the sun sets, your environment should follow suit. Bright overhead lights, white LEDs, and well-lit rooms send a powerful signal to your brain that it’s still daytime … even if it’s late at night.

Simple changes go a long way:

  • Turn off overhead lights after sunset

  • Use lamps instead of ceiling lights

  • Choose warm or amber bulbs when possible

  • Keep lighting low and indirect in the evening

Blue light–blocking glasses become especially useful here if your environment is bright or screens are unavoidable. This single change often improves sleep onset and depth within days.

6. Get sunlight during the day (especially morning)
Morning and daytime sunlight are just as important as darkness at night. Natural light entering the eyes tells the brain what time it is, influencing cortisol, melatonin, energy levels, and sleep timing later that night.

Ideally, get sunlight exposure as soon as possible after waking. Sunrise is best, but within 30 minutes of waking is the next best option.

This should be done:

  • Without sunglasses

  • Ideally without contacts or glasses if you can do so safely

Specialized cells in the retina send light-based timing signals directly to the brain. These signals are strongest when light reaches the eye naturally. Glasses or contacts reduce the signal somewhat but are still far better than sunglasses, which significantly blunt it and should be avoided during morning light exposure.

You do not need to stare at the sun. Simply being outside, facing the sky, or walking in natural light is enough.

Even two minutes is far better than none. Ten to twenty minutes is ideal when possible. Consistency matters more than duration as daily exposure trains the system over time.

This is one of the most overlooked and powerful sleep interventions available.

7. Avoid alcohol before bed
Alcohol may make you feel sleepy initially, but it fragments sleep later in the night and suppresses REM sleep. Many people wake feeling unrefreshed, anxious, or wired without realizing alcohol is the cause. Removing evening alcohol is one of the fastest ways to improve sleep depth.

8. Exercise regularly — but not too late
Regular movement supports circadian rhythm, blood sugar regulation, and nervous system balance. Intense exercise too close to bedtime can be stimulating, so aim to finish hard workouts at least two to three hours before bed. Earlier movement generally improves sleep quality.

9. Avoid large meals and excess fluids late at night
Heavy meals close to bedtime can disrupt digestion and sleep. Excess fluids increase nighttime awakenings. A lighter evening meal and tapering fluids later often improves sleep continuity.

10. Take a warm shower or bath before bed
A warm shower relaxes muscles and increases circulation. The cooling afterward sends a strong biological signal that it’s time for sleep. This simple temperature shift can meaningfully improve sleep onset.

11. Review medications if sleep is poor
Some medications interfere with sleep architecture or timing. Sometimes the issue is not the medication itself, but when it’s taken. This is worth reviewing if sleep remains problematic.

12. Avoid long or late naps
Short naps earlier in the day can be helpful. Long or late naps reduce sleep drive at night. As a general rule, keep naps under 30 minutes and avoid them after mid-afternoon.

13. Don’t lie awake in bed
If you’re awake for more than 20 minutes, get out of bed and do something calming until you feel sleepy again. Lying awake trains the brain to associate the bed with stress instead of rest.

14. Sleep in a dark, cool environment
Your brain sleeps best when it’s dark and slightly cool. Light exposure during the night, even small sources like alarm clocks, electronics, or fire alarms, can fragment sleep without fully waking you.

Helpful strategies include:

  • Blackout curtains

  • Covering or taping over small LED lights

  • Keeping the room cool (generally mid 60s for most people)

If blackout curtains aren’t practical, a sleep mask is a simple, inexpensive solution that works surprisingly well.

The Takeaway

Sleep is all about the inputs. The light you see and the routines you follow all tell your body when it’s day and when it’s night. When those signals are clear and consistent, sleep happens naturally. None of these changes require perfection, but applied consistently, they create the conditions your nervous system needs to rest, recover, and reset. Better sleep then supports everything else, all while being free to you every night! Start small, stick with it, and let your body do what it was designed to do.

In health,
Dr. Ryan Gengler

Dr. Ryan .
Next

Sleep as THE Foundation of Health: Part 1