Let’s Get Better Sleep in 2026

According to the National Sleep Foundation’s 2025 Sleep in America Poll:

• Six out of ten adults do not get the recommended amount of sleep.

• Nearly four in ten adults have trouble falling asleep three or more nights per week.

• Almost half of adults struggle to stay asleep three or more nights per week.

This data suggests that sleep deprivation is the norm for most of us. In the same poll, people who met the National Sleep Foundation’s sleep duration recommendations were 47% more likely to be classified as “flourishing.”

The poll defines flourishing across areas like overall happiness, productivity at work and at home, progress toward personal goals, and having a fulfilling social life, highlighting just how closely sleep is tied to quality of life.

So what can we do for better sleep?

Getting good sleep doesn’t start at bedtime. Rather, it starts the moment you wake up. Here’s a full day breakdown of how we can prepare our bodies for better sleep.

Morning

• Wake up at the same time every day, even if you went to bed later than usual. A consistent wake time anchors your circadian rhythm.

• Limit caffeine, ideally to 1–2 cups earlier in the day, preferably before 10 a.m..

• Eat a protein-rich breakfast to support stable energy and neurotransmitter production.

• Exercise, preferably earlier in the day. Morning movement helps set your internal clock and regulate stress hormones.

Afternoon

• Stay active and avoid long periods of sitting.

• If you feel tired, try meditation, NSDR (non-sleep deep rest), or a short 20-minute nap instead of reaching for more caffeine.

• Limit excess sugar, which can disrupt energy levels and sleep later that night.

Evening

• Eat a balanced, whole-foods dinner with protein, fiber, and healthy fats.

• Follow the 3-2-1 rule:

  • No large meals 3 hours before bed

  • No stressful or highly engaging tasks 2 hours before bed

  • No screens 1 hour before bed

• Avoid alcohol before sleep, even small amounts can disrupt sleep quality.

• Wind down with something calming, like reading a book.

• Dim your environment: turn off overhead lights and use warm, low-intensity, incandescent lighting so melatonin can rise naturally.

Bedroom

• Use blackout curtains.

• Consider earplugs or brown noise if noise is an issue.

• Keep the bedroom cool (under 70°F).

• Keep electronics away from your body.

• Consider magnesium glycinate in the evening if it works well for you.
  

These habits support your circadian rhythm and nervous system, making it easier to fall asleep, stay asleep, and wake up feeling restored. Let’s start 2026 off with better sleep!

Have a great week!