Welcome to Staying Well!

Trivia Question❓

What part of the brain acts as the body’s “master clock,” regulating the sleep-wake cycle by responding to light signals?

Answer at the bottom of the newsletter

Sleep Hygiene Practices: Habits for Better Quality Rest.

Good sleep is essential for overall health, yet many struggle to achieve restful, uninterrupted nights. Sleep hygiene refers to the habits and practices that promote consistent, high-quality sleep, which in turn supports physical and mental well-being.

One of the most important habits is maintaining a consistent sleep schedule. Going to bed and waking up at the same times every day—even on weekends—helps regulate your body’s internal clock, making it easier to fall asleep and wake naturally.

Creating a relaxing bedtime routine signals to your brain that it’s time to wind down. Activities such as reading, gentle stretching, or listening to calming music can ease the transition from wakefulness to sleep. Avoid screens at least an hour before bed, as the blue light emitted can interfere with your body’s production of melatonin, the hormone responsible for sleep regulation.

Your sleep environment also matters. A cool, dark, and quiet room promotes uninterrupted rest. Invest in comfortable bedding and consider blackout curtains or white noise machines if needed.

Be mindful of food and drink before bedtime. Caffeine and heavy meals can disrupt sleep, so try to avoid these several hours prior to going to bed.

Regular physical activity can improve sleep quality, but avoid intense exercise close to bedtime.

Sleep hygiene isn’t about perfection—it’s about consistent, small changes that collectively make a big difference. By adopting these habits, you create a foundation for better rest, increased energy, and improved overall health. Better sleep truly starts with better habits.

Yours in Health,

Susan Williams

💡 Answer to Trivia Question:

The suprachiasmatic nucleus (SCN), located in the hypothalamus, controls circadian rhythms by processing information from the eyes about light and darkness.