Wellness Wednesday: Your Sleep Transformation Starts Now

In the hustle and bustle of our daily lives, it’s all too common to let our precious sleep take a backseat. We’ve all been there – tossing and turning, battling late-night thoughts, or waking up groggy and irritable.  

On this Wellness Wednesday, we want to help you sleep better. Good sleep is super important because it makes your brain work better and keeps you healthy. In this article, we’ll tell you how to have a good night’s sleep. 

Have a Regular Sleep Time 

Try to go to bed and wake up at the same time every day, even on weekends. It helps your body get used to a routine, like a schedule, also known as a circadian rhythm. When your schedule is messed up, it’s harder to fall asleep or stay asleep.

Make Your Bedroom Cozy 

Your bedroom should be quiet, dark, and comfy. You can use things like eye masks or machines that make soft sounds to help you sleep.

Don’t Use Electronics Before Bed

Things like phones, tablets, and laptops have bright blue lights that can stop you from feeling sleepy. Try to stop using them an hour before bedtime. It can help you fall asleep faster.

Avoid Alcohol Before Bed

Drinking alcohol before sleeping can cause sleep disruptions. It might make you wake up a lot and feel tired the next day. For grown-ups, having 2 drinks for men or 1 drink for women can make sleep 24% worse.

Exercise During the Day

Doing exercise during the day can make your sleep better. Even just 30 minutes of moderate exercise can help you sleep well. 


In a world that’s always busy, taking care of yourself by getting good sleep is important. If you try these things, you’ll have a better chance of feeling great and being healthy. Are you having trouble sleeping and would like to talk with your provider? Call 609-278-5900 or visit www.henryjaustin.org/services to schedule an appointment.  


Alcohol and sleep. Sleep Foundation. (2023, July 18). https://www.sleepfoundation.org/nutrition/alcohol-and-sleep#:~:text=Since%20alcohol%20can%20reduce%20REM,symptoms%20and%20feel%20excessively%20sleepy
Cleveland Clinic. (2023, January 5). 3 reasons to ditch your phone before bed. Cleveland Clinic. https://health.clevelandclinic.org/put-the-phone-away-3-reasons-why-looking-at-it-before-bed-is-a-bad-habit/
Exercising for better sleep. JHM. (2021, August 8). https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

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