Sleep is trending like never before. From smart rings and sleep scores to blue-light glasses and bedtime apps, sleep optimization is one of the hottest topics in the wellness world. And why not? Quality sleep affects everything from mood and focus to weight, immunity and long-term health.
But with so many tools promising a better night’s rest, it can be hard to know what really helps – and what’s just adding noise to your nighttime routine. Bottom line? Better sleep isn’t about the latest tech gadget or personal bests. It’s about tuning into how your body rests and making small, realistic changes that support a good night’s sleep.
How much sleep do I need each night?
In general, most adults need seven to nine hours of sleep each night to function at their best. Putting in the hours isn’t a luxury. Sleep is when your body does its essential maintenance, from locking in memories to regulating hormones and supporting your immune system.
If you’re consistently sleeping less than seven hours, you may notice lower energy, brain fog, irritability or increased cravings. On the flip side, snoozing more than nine hours on a regular basis could signal an underlying health condition.
The goal isn’t to hit a perfect number every night. It’s about consistency – and waking up refreshed and ready for the day.
Bedtime routine tip: Pick one small pre-sleep ritual – reading, journaling, or gentle stretching – and stick with it for a week. Small, consistent routines signal your body it’s time to rest.
Do sleep-tracking devices improve sleep?
Sleep trackers can be helpful, but they’re not a magical solution. Wearables and apps estimate sleep duration and patterns using movement, heart rate and breathing – not brain waves – so that data isn’t perfect.
But there are benefits to using the devices. Tracking can reveal certain patterns, like how late-night screen time or caffeine affects your rest. But those perks can also be a detriment. For some people, obsessing over sleep scores can actually increase stress and make sleep worse.
Tracking tip: If numbers stress you out, focus on just one metric – like total sleep time – and ignore the rest.
Do blue-light blocking glasses help?
Blue light – especially from phones, tablets and laptops – can suppress melatonin, the hormone that helps signal sleep. Blue-light blocking glasses may help in the evening, particularly if you spend a lot of time on screens after dark.
But blue-light glasses aren’t a cure-all. There are other steps you can take that have a bigger impact, like dimming lights, reducing screen use before bed and keeping devices out of the bedroom.
Bedroom environment tip: Use warmer-colored bulbs or lamps in the evening. Softer lighting sends a clearer “wind-down” signal to your brain than overhead lights.
Are sleep-coaching apps worth it?
Sleep-coaching apps can be useful, especially if you struggle with falling asleep, staying asleep or keeping a consistent routine.
Many apps offer coaching, personalized plans, goal setting and features such as:
- Guided meditation and breathing exercises
- Sleep habit tracking and daily journaling
- Evidence-based techniques like cognitive behavioral therapy for insomnia
- Insights into routines that may affect your sleep
These apps tend to work best for people who like structure and gentle guidance. If your sleep problems are persistent, severe or linked to medical symptoms, an app alone may not be enough. But for many, it can be a helpful place to start.
Tech tip: Finish app-based exercises before you’re in bed so your phone doesn’t become the last thing you see at night.
How do circadian rhythm and daylight-saving time affect sleep?
Your circadian rhythm is your body’s internal clock, and it relies heavily on light to stay on schedule. Daylight savings time can disrupt that rhythm almost instantly. When the clocks change, your body doesn’t automatically follow.
That one-hour shift can make it harder to fall asleep, wake up and feel alert during the day. The springtime change is especially challenging because it shortens sleep, but the fall shift can also interfere with evening sleep as darkness arrives earlier.
The key to recovery is reinforcing natural time cues – especially light exposure and consistent sleep-wake times – to help your body realign.
Time-change tip: In the days leading up to a time change, shift your bedtime and wake-up time by 15-20 minutes each day. Think of it as a gentle nudge for your body clock rather than a strict schedule.
Can I improve my circadian rhythm naturally?
You don’t need fancy tools to support your body clock. Simple habits go a long way:
- Get natural light exposure in the morning, ideally within an hour of waking
- Keep consistent bedtimes and wake times – even on the weekends
- Limit bright light and screens in the evening
- Time caffeine, meals and exercise earlier in the day when possible
Small, steady adjustments help your circadian rhythm reset after daylight saving time changes, travel or schedule disruptions.
Circadian boost tip: A short afternoon walk outside can help signal your body when to start producing melatonin later, making it easier to fall asleep.
When should I talk to a clinician about sleep issues?
If sleep problems last more than a few weeks or interfere with your daily life, it may be time to talk to a health care clinician. Other signs include:
- Loud snoring
- Frequent waking
- Excessive daytime sleepiness
- Morning headaches
- Trouble concentrating, even when you’ve had adequate time in bed
Sleep issues are often connected to stress, mental health, medications or underlying medical conditions. A clinician can help identify what’s going on and recommend personalized next steps.
Clinician prep tip: Keep a sleep journal for one to two weeks before your visit to track bedtime, wake time, naps, caffeine, stress and any sleep disruptions. Concrete patterns give your clinician the clearest starting point.
Rest easier at Indigo
If sleep struggles are keeping you up at night, Indigo can help – whether it’s short-term disruptions, lingering insomnia or fine-tuning your nightly routine. Our clinicians will evaluate your sleep issues, review your medical history and work with you to create a plan that fits your lifestyle. And if your sleep problems require a higher level of care, we can connect you with a specialist who can get to the root of the problem.
Need care in-person or virtually? Indigo is here from 8 am to 8 pm every day, including weekends. Simply walk into one of our neighborhood locations, book a same-day or next-day appointment online or meet face-to-face with an Indigo Virtual Care clinician.
