Your Guide to Getting Better Sleep (From Someone Who's Been There)
January 8, 2025
7 min read
Hey there! I’m Ashley Wells, and if you’re reading this with bleary eyes because you didn’t sleep well last night (or for many nights), I get it. I’ve been in the same boat, tossing and turning at night, wondering why my mind won’t quiet down when my body is crying for rest.
Good sleep wasn’t always a priority for me. I thought surviving on five or six hours was fine. But spoiler alert—it wasn’t. When I finally decided to learn how to sleep better, everything in my life started changing.
This guide is like a friendly chat about healthy sleep habits, why they matter, and how you can reclaim those dreamy 7–9 hours. I'll share the facts, some science, and even my own stories along the way.
What Is Healthy Sleep, and Why Does It Matter?
I once thought sleep was a luxury. Something extra you could shave down when deadlines loomed or when one more episode of your favorite show just had to be watched. Sound familiar? But here’s the truth—it’s not a luxury; it’s a necessity.
Healthy sleep is like hitting the reset button for your brain and body. It lets your mind soak in all the new info you gathered during the day, rebuilds your muscles from any hard work or stress, and amps up everything from your energy to your immune system and mood. And as shown by the Sleep Foundation, skipping out on those necessary hours does more than make you tired the next day.
Sleep deprivation can mess with your brain big time—it impairs attention, concentration, reasoning, and problem-solving skills. Imagine trying to get through the day without those tools! I’ve been there, and it’s not pretty.
I learned the hard way what happens when you don’t get healthy sleep. A few years ago, I went through a season of insomnia that felt endless. I couldn’t focus at work, had zero emotional control (crying over a misplaced coffee mug… yikes), and honestly, my mental health took a hit. That’s when I decided enough was enough. I had to figure out why sleep mattered so much and make it a priority.
What Happens If You Don’t Sleep Well?
When you skimp on sleep, here’s what you’re up against (trust me, this is all too familiar):
- Your thinking becomes fuzzy, and you can’t concentrate.
- You feel irritable and struggle to manage emotions.
- You crave comfort food, leading to unwanted weight gain.
- Your energy plummets—including your sex drive.
- Your mental health struggles.
- Your immune system weakens, leaving you open to illness.
For me, I noticed changes I had never connected to sleep. My skin broke out, and I caught every cold going around. And don’t even get me started on how moody I became—I wasn’t my best self in any way. Once I realized the link, it opened my eyes to the importance of getting real rest.
How Much Sleep Do You Actually Need?
You’ve probably already heard the golden rule of seven to nine hours of sleep per night for adults (spoiler alert—it’s accurate). But did you know your age plays a big role in how much sleep you need?
Here’s what experts recommend, broken down simply for you (and you can even nap this info if you have little ones in your life):
When we talk about total sleep hours, this refers to a 24-hour period. So, if your child takes naps, be sure to include that in the calculation of their average sleep hours.
The first time I started tracking my actual sleep hours, I was shocked. I’d been surviving on a measly six hours most nights, which explained my constant fatigue. If you’re reading this as a serial snooze-button hitter, consider this your friendly nudge to add another hour tonight—you’ll thank yourself in the morning.
Oh, and don’t forget this part—it’s not just the number of hours you clock in bed. Quality matters. Waking up 20 times during the night, or only drifting in and out of light sleep, leaves your body and mind just as tired.
Tips I Swear By for Better Sleep
Improving my sleep didn’t happen overnight (pun intended). It was a learning curve, but over time, I discovered some game-changing tricks that worked for me and could work for you, too.
1. Stick to a Sleep Schedule
Here’s the deal—your body loves a routine. Going to bed and waking up at the same time every day (yes, even on weekends!) trains your internal clock. Initially, I thought this was impossible, but after just two weeks of sticking to the same bedtime and wake-up time, I started noticing a difference. Plus, I leaked wayyyy less grogginess in the mornings.
2. Keep Pets Out of the Bedroom
This was a tough one for me. I adore my dog, Luna, and used to love cuddling her while I drifted off. But the cold, hard truth was she woke me multiple times a night—jumping off the bed, getting back on, and repositioning herself. Once I made her own cozy setup outside my bedroom, my sleep and her sleep improved dramatically.
3. Avoid Caffeine in the Afternoon
I used to live off afternoon coffee runs to power through the day. But that caffeine buzz at 2 PM often led to me staring at the ceiling at 2 AM. Cutting caffeine after lunch was hard (there was a lot of yawning at first), but once my body adjusted, it was totally worth it.
4. Ditch Screens at Night
This was a tough habit to break because who doesn’t love scrolling TikTok in bed? But the blue light from phones and laptops really messes with your brain’s ability to wind down.
"I created a rule—no screens an hour before bed—and swapped my phone for a good book. It made a world of difference."
5. Skip the Nightcap
Once upon a time, I thought a glass of wine before bed would help me relax. Turns out, alcohol disrupts the deep REM sleep your brain and body need most. When I cut back on nighttime drinks, my mornings were brighter, and my sleep cycles were smoother.
When Sleep Problems Are More Serious
Sometimes, a bad night’s sleep isn’t just about poor habits; it could be a sleep disorder. If you’ve been trying everything and still wake up feeling exhausted or find it hard to fall or stay asleep, it might be time to check in with your doctor.
Here are some common sleep disorders to watch for:
1. Narcolepsy
Ever feel like you could fall asleep mid-conversation? Narcolepsy can cause overwhelming drowsiness and sudden sleep episodes.
2. Parasomnias
This one’s a bit unsettling—sleepwalking, talking, or even eating while asleep (yes, it happens!). These unconscious movements can make restless nights even more confusing.
3. Insomnia
Insomnia was my worst enemy for a while. Lying in bed, wide awake, with your thoughts racing—it’s mentally and physically draining.
4. Sleep Apnea
If you snore loudly or wake up gasping, you might have sleep apnea, where breathing repeatedly stops and starts during the night.
5. Restless Leg Syndrome
That annoying urge to move your legs when you’re finally trying to relax? Yep, RLS is real, and it’s frustrating.
Why Prioritizing Sleep Will Change Your Life
I don’t say this lightly—sleeping better has been life-changing for me. Beyond just feeling rested, here’s some cool science-backed truth about how sleep benefits you.
1. Better Memory
Ever forget where you put your keys or someone’s name mid-conversation? During sleep, your brain processes and stores memories, making it easier to recall them later.
2. A Stronger Immune System
When I started sleeping more, I noticed something curious—I wasn’t getting sick as often. That’s because your body uses downtime to produce infection-fighting cells and recover from daily wear and tear.
3. Weight Control
Listen, sleep isn’t a magic weight-loss trick, but it helps balance hormones (like ghrelin and leptin), so you’re less likely to binge-eat snacks on sleepless nights (we’ve all been there).
4. Higher Productivity
Those nights I went to bed on time? I woke up sharper, had more energy, and worked more efficiently. Eight hours of quality sleep beats an all-nighter every single time.
5. Happier Moods
Lastly, I don’t know about you, but lack of sleep made me grumpy and snappy. Prioritizing rest made me more patient—good for me and everyone around me!
Go Catch Those zZZs!
If you’re struggling with sleep, I want you to know you’re not alone. Life feels so much harder when you’re tired and drained. But the good news? Small changes add up. You might not turn into the perfect sleeper overnight, but your body and mind can relearn how to rest.
Start with one or two tweaks from this guide, and give yourself grace as you work toward better sleep. Trust me—those luxurious, dreamy, can’t-get-out-of-bed mornings are waiting for you on the other side. Sweet dreams!
