Reset your sleep routine to feel better every day

Why consistency is key

Our bodies operate on a circadian rhythm—a 24-hour internal clock that regulates sleepiness and alertness. When you go to bed and wake up at different times every day, you essentially give yourself "social jetlag," confusing your body's hormonal cycles.

Resetting this rhythm starts with one non-negotiable rule: waking up at the same time every single day, even on weekends. This anchors your biological clock.

The blue light barrier

Melatonin is the hormone that signals your body it's time to sleep. Blue light from phones, tablets, and TVs inhibits melatonin production, tricking your brain into thinking it's still daytime.

• Digital curfew: Stop using screens 60 minutes before bed.
• Environment: Keep your bedroom cool, dark, and quiet.
• Replacement habits: Read a physical book or practice light stretching instead of scrolling.

The power of a morning routine

How you sleep is often determined by how you start your day. Exposure to natural sunlight within 30 minutes of waking triggers serotonin production, which later converts to melatonin for sleep.

A simple 10-minute walk outside in the morning can drastically improve your ability to fall asleep at night.

When sleep issues become medical

If you practice good sleep hygiene but still wake up tired or struggle to fall asleep, underlying issues like sleep apnea or anxiety might be the cause. Chronic sleep deprivation affects heart health, immunity, and mental clarity.

Saara Hospital's specialists can help evaluate your sleep patterns and provide medical solutions to ensure you get the restorative rest you need.