Guide to Better Sleep
Getting a good night’s sleep is essential for our health, mood, and productivity — yet millions of people struggle to get enough quality rest. Fortunately, small changes can make a big difference. Dr. Shelby Harris, director of Sleep Health at the Sleep and Psychology Center in New York City, recently joined TODAY to share expert-backed strategies for better sleep, from simple at-home upgrades to seeking professional help when needed.
1. Embrace a Wind-Down Routine
Dr. Harris emphasizes that the hours leading up to bedtime are just as important as the time spent sleeping. “Creating a calming, consistent wind-down routine signals to your brain that sleep is coming,” she says. Easy ways to do this include:
-
Setting a regular bedtime and wake-up time — even on weekends
-
Dimming lights an hour before bed to cue the body’s natural melatonin production
-
Engaging in relaxing activities like reading, journaling, or light stretching
2. Try Meditation and Breathing Exercises
Mindfulness and relaxation techniques can ease the mental chatter that often keeps people awake. Dr. Harris recommends simple meditation exercises, such as focusing on your breath or doing a body scan to release tension.
Apps like Calm, Headspace, or Insight Timer offer guided meditations specifically designed for sleep. “Even five minutes a night can have noticeable effects over time,” Harris notes.
3. Upgrade Your Sleep Environment
The right environment can make falling and staying asleep much easier. Dr. Harris suggests a few quick upgrades:
-
Keep your bedroom cool (around 65 degrees Fahrenheit is ideal)
-
Invest in blackout curtains to block outside light
-
Use a white noise machine to drown out disruptive sounds
-
Choose supportive pillows and a comfortable mattress that fit your sleep style
“Eliminating sensory disruptions is one of the fastest ways to improve your sleep quality,” she says.
4. Rethink Your Relationship With Screens
Exposure to blue light from phones, tablets, and TVs can suppress melatonin and trick your brain into staying alert. Dr. Harris advises setting a “digital sunset” — turning off screens at least 30 to 60 minutes before bedtime.
If you must use a device, consider blue-light-blocking glasses or enable night mode settings to minimize disruption.
5. Don’t Be Afraid to Seek Professional Help
If you’ve tried making changes but still struggle with sleep, it may be time to consult a sleep specialist. Conditions like insomnia, sleep apnea, and restless leg syndrome are common but treatable with the right care.
“Sleep studies, either at home or in a clinic, can uncover hidden issues,” Harris explains. Treatments may include cognitive behavioral therapy for insomnia (CBT-I), which has strong evidence supporting its effectiveness without the need for medication.
A Final Note
Better sleep doesn’t happen overnight, but small, consistent changes can build lasting habits. “Good sleep is a pillar of good health,” says Dr. Harris. “When you prioritize it, everything else in life feels a little easier.”
Whether you’re looking to relax more before bed, refresh your sleep environment, or finally get to the root of chronic sleep problems, there’s a pathway to better nights — and brighter days ahead.
