Healthy Living

6 Steps to Better Sleep

Jul. 2, 2024

If you toss and turn your way from midnight to morning, you’re missing out on some of the great health and wellness benefits of good sleep. Whether it's improvements to your immune system, heart health, or even your brain--your body gets a lot done for your health while you sleep. That's why it's so important to prioritize getting enough quality sleep.

UR Medicine sleep experts Dr. Jonathan Marcus and Dr. Elizabeth Nocera offer sleep hygiene tips to help you make restful nights a priority.

How can I increase my sleep quality?

Don't oversleep
Keep a consistent, healthy sleep routine
Exercise regularly
Make your bedroom comfortable
Don't lay in bed unless you're tired
Avoid checking the time

Our Research on Sleep

Ever wonder what your body does when you sleep and why it's so important? Our research teams break down 5 things your body does while you're sleeping.

5 Things That Happen During Sleep

1. Don't oversleep.

Sleep only as much as you need to feel refreshed the following day. It’s important to not spend too much time in bed trying to sleep.

Excessively long times in bed can lead to fragmented (waking up a lot) and shallow sleep. Most adults need 7 to 9 hours of sleep per night.

2. Keep a consistent, healthy sleep routine.

Try to get up at the same time every morning, even on weekends and holidays. A healthy sleep routine helps to set your “biological clock.” Even better, go to sleep at the same time each night, too.

3. Exercise regularly.

Exercise improves the quality of sleep, allowing you to fall asleep and stay asleep more easily. Many people do best to exercise during the morning or daytime hours and should avoid exercise within three hours of bedtime.

However, others find that evening exercise will help them improve their sleep. Go ahead, experiment with the timing of your exercise. You should always talk to your doctor before you begin an exercise program.

4. Make your bedroom comfortable.

Quiet, cool, dark atmospheres help improve sleep. An easy way to remember this: your bedroom should remind you of a cave. While this may not sound romantic, it seems to work for bats. Bats are champion sleepers, getting about 16 hours of sleep each day—likely because they sleep in dark, cool caves.

5. Don’t go to bed unless you are tired.

If you aren’t sleepy at bedtime, don't just lay in bed. Get up and do something else. Read a book, listen to soft music, or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. This will relax your body and distract your mind.

Treating Sleep Disorders

The UR Medicine Sleep Center is the largest sleep disorders facility in Western New York. Our collaborative approach allows experienced providers from multiple departments to factor in all medical conditions a patient might have.

Get Better Sleep