By Kate Cohen
March 9, 2026

 

One of the best things you can do to stay healthy is get a good night’s sleep.

Easier said than done, right?

For many of us, an uninterrupted night of sleep is a coveted accomplishment, not the norm.

The month of May has been designated Better Sleep Month, an initiative sponsored by the Better Sleep Council to raise awareness about the critical importance of quality rest. Our physical, mental, and emotional health relies on it.

That means there’s never been a better time to focus on your sleep habits and make an effort to improve your sleep quality.

At Rosen Aquatic and Fitness Center (RAFC), it’s our mission to help our community feel healthier in every way possible.

Here are our top five tips for getting a great night’s sleep.

 

Key Takeaways

• 1. Create a Consistent Sleep Routine
• 2. Incorporate Physical Activity
• 3. Limit Screen Time and Stimulating Activities
• 4. Create a Sleep-Friendly Environment
• 5. Be Mindful of Nutrition and Hydration

 

1. Create a Consistent Sleep Routine

We fall and stay asleep better when we follow a consistent sleep routine.

The body’s internal clock, known as the circadian rhythm, signals the brain when it’s time to wind down and wake up. A regular routine strengthens the circadian rhythm, helping you fall asleep faster and stay asleep longer.

The key is making an effort to go to bed at the same time every night, even on weekends.

Studies show that individuals who maintain a consistent sleep schedule often have better mood regulation, improved memory, and a stronger immune system.

Build a better bedtime routine by incorporating calming activities like reading, gentle stretching, or listening to quiet music, all of which can help signal to your brain that it’s time for sleep.

 

2. Incorporate Daily Physical Activity

It’s common knowledge that exercise is important for our overall health.

It’s also helpful for getting a good night’s sleep.

Exercising releases endorphins, which are the body’s natural pain relievers and mood boosters.

When we’re less stressed, our brains can more easily relax, leading to better quality sleep and falling asleep faster.

While regular physical activity has been proven to improve sleep quality, be mindful of when you choose to be active. Exercising too close to bedtime can stimulate your mind and body, and even suppress melatonin release, making it harder to fall and stay asleep.

Looking to incorporate a great new workout into your routine? Try going for a swim at RAFC or signing up for one of our engaging fitness classes.

 

3. Limit Screen Time and Stimulating Activities

Many people find comfort in falling asleep while scrolling through their phones or watching television.

Blue light emanating from screens can suppress the release of melatonin, making it harder to fall asleep.

Plus, when our brains are stimulated from taking in information, it’s much harder to reach a state of mental calm and quiet at bedtime.

For better sleep quality, commit to putting down your phone and turning off the TV before bed.

Instead, try a quiet, screen-free activity like reading, journaling, or light stretching.

 

4. Create a Sleep‑Friendly Environment

Creating an ideal sleep environment is important for ensuring a sound sleep.

First, keep your space nice and cool. The ideal temperature for optimal sleep is between 60 and 67 degrees Fahrenheit.

Next, ensure your room is nice and dark. If there is too much light in the room, your body will struggle to release melatonin, making it harder to fall asleep.

Block out noise that could interrupt sleep with ear plugs, a sound machine, or a fan. Turn your phone on Do Not Disturb mode so your sleep isn’t interrupted by notifications.

Invest in a quality mattress and pillows so you are physically comfortable while you sleep and ideally wake up without aches and pains.

By adjusting the environment around you, you can ensure you’ll sleep better and wake up more rested.

 

5. Be Mindful of Nutrition and Hydration

Certain foods and beverages support better sleep while others can have an adverse effect on your rest.

For example, herbal teas and magnesium-rich snacks like nuts and leafy greens can help calm the nervous system and regulate sleep-promoting hormones.

On the other hand, heavy meals, caffeine, and late-night sugar can all disrupt rest, causing the body to redirect energy to your digestive system rather than your nervous system.

Instead, enjoy a light healthy snack before bed if you typically find yourself hungry at the end of the night.

It’s also important to stay hydrated throughout the day, as proper hydration is positively associated with longer REM cycles.

 

Rosen Aquatic & Fitness Center Cares About Your Health

Sleep is absolutely critical to a healthy lifestyle.

But it’s just one part of a wellness routine to help your body function at an optimal level.

At RAFC, we offer a variety of tools you can use to incorporate physical activity into your day, including the Adam Michael Rosen Fitness Center and our pools.

If you’re looking for a facility with a built-in community of support to help you thrive, come see us at Rosen Aquatic & Fitness Center. Our team can’t wait to welcome you and cheer you along on your journey to your healthiest self.