Getting the Sleep You Need

Manage Your Sleep Routine By…

Buying the Right Mattress

An old or unsupportive mattress can be a silent contributor to poor sleep quality. If you find yourself waking up feeling more exhausted than when you went to bed, your mattress may be to blame. When selecting a new mattress, consider your primary sleeping position — side sleepers generally benefit from a softer mattress that cushions the shoulders and hips, while back and stomach sleepers typically need firmer support to keep the spine properly aligned. Investing in the right mattress for your body can make a significant difference in how rested you feel each morning.

Focusing on your Teeth

Dental health and sleep quality are more closely linked than many people realize. Conditions such as temporomandibular joint disorder (TMJ) and bruxism — the unconscious grinding or clenching of teeth — can contribute to sleep apnea and disrupt your rest throughout the night. If you suspect that jaw tension or teeth grinding is affecting your sleep, it may be worth consulting with a dental professional. For individuals with minor misalignment, at-home aligner options may help address some of the underlying causes of these conditions and improve overall comfort during sleep.

Sticking to Soothing Room Colors

The colors in your bedroom can have a subtle but meaningful impact on how easily you fall and stay asleep. Bright, energetic colors such as orange and red tend to stimulate the mind and elevate energy levels — the opposite of what you want at bedtime. Instead, consider decorating with calming hues like blue, purple, or green. These colors are associated with relaxation and tranquility, helping to signal to your brain and body that it is time to wind down. Even small changes, such as adding a blue throw pillow or replacing bright artwork with softer tones, can contribute to a more restful environment.

Keeping Electronics Out of Bedrooms

One of the most impactful changes you can make to your sleep routine is removing electronics from your bedroom. Smartphones, tablets, televisions, and laptops all emit blue light, which interferes with the brain processes needed to prepare the body for sleep. Specifically, blue light suppresses the production of melatonin — the hormone that regulates your sleep-wake cycle. By keeping electronics out of the bedroom and establishing a screen-free wind-down routine at least an hour before bed, you give your brain the chance to naturally shift into sleep mode.

Boost Your Sleep with Technology By…

Responsibly Using Your Smartphone

While it is wise to limit screen exposure close to bedtime, smartphones can still be a powerful tool for improving your sleep when used responsibly and at the right times. Sleep tracking apps such as Sleep Cycle and Sleep Time use your phone's microphone or accelerometer to monitor your movement and breathing patterns throughout the night, providing detailed reports on your sleep quality and cycles. By identifying patterns — such as consistently poor sleep after late meals or high-stress days — you can make targeted adjustments to your habits and environment that lead to more restorative rest.

Taking Advantage of Stress-Relieving Apps

Stress and an overactive mind are among the most common barriers to falling asleep. Apps like Headspace and Calm are specifically designed to help users decompress before bed through guided meditation sessions, soothing sleep sounds, breathing exercises, and even bedtime stories narrated by calming voices. Incorporating just ten to fifteen minutes of guided meditation or mindful breathing into your pre-sleep routine can significantly reduce the mental chatter that keeps many people awake. These tools are not just for adults — sharing them with students can help build lifelong stress-management habits.

Adopting these strategies — whether it is upgrading your mattress, adjusting your room's color palette, or exploring a sleep tracking app — can help you build a sleep routine that truly restores your energy and supports your wellbeing. As you experience the benefits firsthand, consider sharing these practices with your students. Healthy sleep habits are among the most important gifts we can give the next generation, and the lessons they learn today have the potential to shape their health for a lifetime.