The 3 Keys to Better Sleep (Without Adding More to Your Plate)

If you're a high-performing professional (an attorney, executive, or entrepreneur), you already know what it feels like to carry the weight of the day well past office hours. Sleep often pays the price. But what if improving your sleep didn’t require a complete lifestyle overhaul?

Here’s the good news: better sleep starts with small, doable habits. When you dial in your sleep hygiene, you’ll unlock better energy, sharper focus, and stronger recovery without having to add more to your already packed schedule.

Let’s break this down into three powerful, practical steps you can implement tonight.

What Is Sleep Hygiene?

Sleep hygiene is the set of habits that help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

It’s not about perfection. It’s about creating a personal rhythm with consistent cues that tell your body and mind it’s time to power down. Think of it like prepping the runway for a smooth landing.

Your sleep quality doesn’t just depend on what you do at night. The choices you make during the day -especially around screen time, stress, and routine play a major role too.

What’s the Best Sleep Hygiene?

The best sleep hygiene is the kind that fits your lifestyle and actually sticks. That means doing the things that are realistic, repeatable, and support your body’s natural rhythms. For high-achievers with limited time, here are the 3 most effective habits:

1. Stick to a Sleep Schedule

Life is full of late-night deadlines, unexpected emails, and “just one more thing” moments. As often as you can, go to bed and wake up at the same time every day (including weekends). Your body has an internal clock, and when you honor it, sleep becomes easier and more restorative. Your body will naturally crave the shut down.

🎯 Target 7–8 hours per night. Bonus: use your fitness tracker to monitor sleep patterns and recovery. Data doesn’t lie.

2. Wind Down with a Simple Routine

Your brain needs cues that it's time to slow down. Creating a relaxing routine helps signal the transition from high alert to deep rest.

Keep it simple:

• Take a warm shower.
• Read a physical book (no screens).
• Do some light stretching or deep breathing.
• Listen to calm music.
• Meditate for 5 minutes to clear your head.

Start winding down about 30–60 minutes before bed. The key isn’t what you do, it’s doing it consistently.

🏆 Bonus: All of these are built into the 14-Day Reset and Recharge Challenge in our Fit4Success program—because they also help manage stress!

3. Power Down Electronics

Blue light from your phone or laptop tricks your brain into thinking it’s still daylight. This delays the release of melatonin, the hormone that helps you sleep.

Even if you think you’re sleeping fine, those late-night notifications, buzzing, or random flashes of light from your phone can quietly sabotage your rest.

📵 Try this: turn off or silence all devices 30 minutes before bed. Use a traditional alarm clock if needed. Your brain will thank you.

How Do You Practice Good Sleep Hygiene?

You practice good sleep hygiene by doing the simple things consistently:

• Go to bed and wake up at the same time.
• Build a wind-down routine that helps you relax.
• Eliminate or limit screens (and other stimulants) before bed.

From there, two bonus habits can take your sleep from good to great:

BONUS tip #1: Exercise Regularly

Just 30 minutes of movement during the day, especially cardio, can improve your sleep quality. If you can get outside, it’s even better. Sunlight helps regulate your sleep-wake cycle.

⚠️ Avoid high-intensity workouts too close to bedtime. If you’re training late, go with yoga, mobility work, or deep stretching.

BONUS tip #2: Manage Stress (Without the Overwhelm)

One of the biggest sleep disruptors? Your mind racing with to-dos, what-ifs, and unfinished business.

Try this before bed:

• Write down your top three worries or tasks for tomorrow.
• Prioritize your list so it’s off your chest and onto paper.
• Do a short breathing or mindfulness practice to settle your system.

Some clients also find weighted blankets helpful, as they can reduce anxiety and promote calm through deep pressure stimulation.

The Bottom Line…

You don’t need a perfect schedule or a silent retreat to get better sleep. You just need better sleep hygiene - small, intentional choices that support your rest.

To recap:

• Be consistent with when you go to bed and wake up.
• Build a calming routine that helps your body unwind.
• Limit screens and distractions in the evening.
• Move daily (but not right before bed).
• Let go of stress with simple mental resets.

Better sleep starts tonight - and it starts simple.

Sleep is like stress; it affects every part of your health! Make getting better sleep a priority.

Your Fit4Success Coach,

Eric Evans BS, CSCS, ACSM