Four Top Ways to Incorporate Healthy Sleep Behaviors in Your Bedtime Routine

June 25, 2026

If you’re struggling to get a good night’s rest, you’re not alone. A 2025 report from The National Sleep Foundation uncovered that six out of every 10 adults do not get enough sleep, causing a widespread issue with serious implications for overall health.

Sleep is more than just a nightly routine; it plays a vital role in both physical and mental well-being. According to Jacqueline D. Kloss, PhD, a licensed clinical psychologist and professor in the Department of Clinical Psychology at Philadelphia College of Osteopathic Medicine (PCOM), sleep is foundational to maintaining balance in the body and mind.

“Sleep is an important regulator of mental health and physical health,” Kloss said. “It is just as important to our health as diet and exercise.”

Lack of sleep can not only compromise mood and cognitive function, but chronic sleep deprivation can also weaken one’s immune system and increase the risk for chronic conditions such as heart disease and diabetes. Over time, disruptions to sleep can accumulate, affecting mood, productivity, and long-term health outcomes.

While there is no one-size-fits-all, Kloss emphasizes that improving sleep health starts with building daily, sustainable habits. She recommends several practical strategies to help regulate sleep patterns and promote more restorative sleep.

• Remain Consistent: Keep a regular and consistent wake-up time, even on the weekends. This will help set the circadian rhythm and strengthen your body’s natural drive to sleep at night.
• Stay Active: Aim for regular exercise each day. This can help to lower stress, energize the brain and body, and naturally release endorphins. It also serves to build a healthy sleep drive at night.
• Train Your Brain and Body to Distinguish Day from Night: Start by getting exposure to light in the morning. During the day, maintain active rhythms, such as keeping regular meal times, academic/work routines, and even social rhythms, such as connecting with friends and loved ones. In the evening, “power down” and create a calming environment. Create a buffer zone between day and night: take an hour to “wind down” and put worries and stressors aside, log off devices, and develop a bedtime routine to cue the brain and body that it is time to get ready for sleep.
• Limit Electronic Device Exposure: Devices like phones, computers, and tablets emit blue light that can signal to your brain that it’s still daytime, making it harder to fall asleep, so it's best to avoid screens when preparing to go to sleep.

Ultimately, improving sleep requires consistency and patience, with Kloss noting, “there is no quick fix for improving sleep."

For those struggling with sleep issues, PCOM's Psychological Services Center offers evidence-based behavioral sleep medicine services, including 1:1 cognitive-behavioral therapy for insomnia, focused on improving sleep health through practical strategies and support.

Click here or call 215-871-6487 to learn more or schedule an appointment.

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