The Science and Strategies Behind a Better Night’s Rest

Most of us know sleep is essential, but how many of us truly get the rest we need? If you’re waking up tired, relying on caffeine to push through the day or struggling to unwind at night, you’re not alone. Fortunately, better sleep isn’t out of reach.

“Getting good sleep doesn’t mean just clocking in eight hours,” said Board-Certified Family Medicine Physician and Sleep Specialist Rohin Saroya, MD. “It’s about the quality of those hours and how consistent your routine is.”

Frequent snoring can be a sign of sleep apnea — a condition that causes breathing to stop during sleep. If you snore and often feel tired during the day, see a sleep specialist. Untreated sleep apnea can lead to serious health problems like high blood pressure, heart disease and stroke.

What Makes a Good Night’s Sleep?

A good night’s sleep means more than quantity. According to Dr. Saroya, “It’s about how quickly you fall asleep, how deeply you sleep and how rested you feel when you wake up.”

Most adults need 7–9 hours per night. But even if you’re hitting that number, you may not be getting quality rest. Warning signs include frequent wake-ups, feeling drowsy during the day or needing stimulants just to get through the afternoon.

While we sleep, our bodies repair themselves and our brains consolidate memories. Sleep occurs in cycles of REM and non-REM stages, each serving critical functions.

“These cycles help regulate hormones, restore tissue and even clean out waste in the brain,” Dr. Saroya explained.

Our circadian rhythm – the internal clock regulating sleep and wake patterns – responds to light exposure. Disruptions to this rhythm, such as shift work or late-night screen time, can throw sleep completely off balance.

Creating good sleep hygiene starts with your daytime habits including:

• Waking up and going to bed at the same time every day
• Getting natural light in the morning
• Avoiding naps longer than 30 minutes
• Exercising regularly but not too close to bedtime

Dr. Saroya recommends avoiding caffeine after 2 p.m. and heavy meals within 2–3 hours of bedtime.

“Alcohol might make you feel sleepy, but it disrupts your REM sleep later in the night,” he added.

Your environment matters too. “Your bedroom should be cool, dark and quiet – a place your brain associates only with sleep,” Dr. Saroya said.

Avoid using your bed for watching TV or working. Wind down with a book, light stretching or calming music instead. To minimize disruption, limit screen use an hour before bed or use devices with blue light filters.

“Blue light from phones, TVs and tablets tricks your brain into thinking it’s daytime,” Dr. Saroya noted. “That suppresses melatonin, the hormone that helps us fall asleep.”

When Sleep Still Doesn’t Come Easy

If you’re lying awake in bed, don’t stress. “Get out of bed, do something quiet and relaxing in dim light, then return when you feel sleepy,” Dr. Saroya advised.

For those who wake up during the night, deep breathing or mindfulness techniques can help ease racing thoughts.

Occasional short naps are okay, as long as they’re early and brief. Aim for under 30 minutes before 3 p.m. “Think of napping like snacking,” said Dr. Saroya. “If you snack too close to dinner, you’re less likely to be hungry. The same goes for napping — it can make it harder to fall asleep at night.”

Sleep Supplements, Apps and Trends

Melatonin can help in specific situations, such as jet lag, but isn’t a long-term solution for insomnia.

Sleep trackers may help identify patterns, but Dr. Saroya cautions against becoming too focused on the numbers. “Tracking can help – unless it creates anxiety. Use the data as a guide, not a grade.”

He also points out that no hack can replace consistent habits. “There’s no shortcut around routine and sleep hygiene,” he said.

The Role of Stress and Mental Health

Stress activates your body’s fight-or-flight system, which can make relaxing difficult. Techniques like progressive muscle relaxation, meditation or journaling can help manage nighttime anxiety.

“These tools may seem simple, but they’re powerful in helping your mind transition to rest,” said Dr. Saroya.

Special Circumstances: Shift Work, Teen Sleep and More

Those working non-traditional hours should prioritize blackout curtains, white noise and consistent sleep times, even on days off.

Kids and teens need more sleep than adults – up to 10 hours. Older adults may sleep lighter but still require 7–8 hours. Sleep challenges in seniors often stem from medication or medical conditions.

For parents, consistency in bedtime routines is key. Try calming rituals like bath time, stories or soft music.

A Final Thought

One sleep myth Dr. Saroya wants to dispel? “That you can train yourself to run on 4–5 hours. Chronic sleep loss catches up with your body and mind.”

If you’re ready to improve your sleep, start small. “Go to bed and wake up at the same time every day. It sounds simple, but it makes a huge difference,” he said.

Visit Bayhealth.org/Sleep to learn more about Bayhealth’s sleep medicine services and ask your doctor about being referred to Dr. Saroya for a sleep consult.