Peak Performance Winter Guide – Sleep hygiene

Sleep Hygiene: Your Guide to Better Rest

Sleep is just as essential as eating well and staying active—it’s your body’s natural reset button. Yet, many of us fall short of the recommended rest, leaving us tired and less prepared for the day ahead. Poor sleep isn’t just about fatigue. It’s linked to:
  • Higher risk of chronic conditions like heart disease, diabetes, and cancer
  • Mental health challenges including depression and anxiety
  • Difficulty maintaining healthy habits such as balanced eating, regular exercise, and stress management—all of which support better sleep

What happens when you skip sleep?

  • 17 hours awake = performance similar to a blood alcohol concentration (BAC) of 0.05%—like buzzed driving
  • 24 hours awake = BAC of 0.10%, well above the legal limit
  • Reaction times slow by up to 50%, making everyday tasks risky (Studies)
The good news? Improving your sleep habits can make a big difference. Here are some practical tips to help you get your best sleep:

Ready to Sleep Better? 

Take the first step toward healthier rest today. 1. Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. A regular routine helps regulate your body’s internal clock.

2. Reserve Your Bed for Sleep

Avoid watching TV, scrolling on your phone, or working in bed. This trains your brain to associate your bed with rest, not activity.

3. Limit Daytime Naps

Skipping naps makes it easier to fall asleep and stay asleep at night.

4. Power Down Electronics

Turn off screens at least an hour before bedtime. The blue light from devices can interfere with your body’s natural sleep signals.

5. Create a Relaxation Ritual

Wind down with calming activities like meditation, coloring, or light reading. If you’re lying awake for more than 10 minutes, get up and do something relaxing until you feel sleepy.

6. Watch What You Consume

Avoid caffeine after noon and steer clear of nicotine and alcohol before bed—they can disrupt your sleep cycle.

7. Make Your Bedroom Sleep-Friendly

Keep your room cool, quiet, and dark. Comfortable bedding and a clutter-free space can also help you relax.

8. Exercise Smart

Regular physical activity supports better sleep, but avoid strenuous workouts within four hours of bedtime. Gentle stretching or a light stroll is fine.  
Tip: Start by adopting one or two of these habits each day. Small changes can lead to big improvements in your sleep health over time.
  Healthy Sleep Resources – Use the resources below to help you get your best sleep.  Meditation & Stress Reduction Sleep Health Videos
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