Sleep Like a Pro: Small Changes for a Healthier Life

Sleep plays a crucial role in our overall health, yet millions of people struggle with getting enough rest each night. In fact, studies show that one in three adults don’t get enough sleep, and nearly 70 million Americans suffer from chronic sleep disorders.

To help you understand the connection between sleep and health, Dr. Thomas Nguyen, Interventional Pain Specialist at VSI, breaks it down in the recent episode of the Get Back to Your Life® Podcast. He shares expert insights on improving sleep quality, the impact of sleep on chronic pain, and steps to wake up feeling refreshed and pain-free.

Why Sleep Is Critical for Your Health

Many people don’t realize that poor sleep can impact nearly every aspect of their health. Dr. Nguyen frequently sees patients who struggle with fatigue, anxiety, depression, and increased pain levels, all of which can be linked to lack of quality sleep.

“At least 50% of the population have issues with sleep and insomnia,” says Dr. Nguyen. “That’s a big player in the common complaints of fatigue, depression, and anxiety because of the role that good sleep plays in your general, overall health.”

Dr. Nguyen also notes that poor sleep can increase inflammation, impact mental clarity, and affect pain levels. “Not enough sleep increases your blood pressure. It interferes with your mood. People who are sleep-deprived are anxious, they’re depressed, they have difficulty with cognitive abilities. They’re not as sharp or focused.”

Is 4 Hours of Sleep Enough?

Despite being a physician, Dr. Nguyen admits that getting quality sleep hasn’t always been easy. During medical school and residency, he functioned on just a few hours of sleep per night, often pushing his limits without realizing the long-term effects.

“In my early twenties and thirties, through med school and residency, I didn’t bother to worry about sleep,” he says. “I had all the energy in the world. I could go on two to three hours of sleep and be fine the next day—even take a call and play golf the next day.”

But as he got older, he realized that falling and staying asleep became more difficult. This realization led him to prioritize sleep and create a structured routine. “I started a plan… with my circadian rhythm, sleep hygiene, and daily habits to really set a nice runway into getting into bed and sleeping.”

How to Improve Your Sleep: Expert Tips From a Doctor

If you struggle with falling or staying asleep, small adjustments to your daily routine can make a big difference. Dr. Nguyen outlines these five sleep strategies:

1. Establish a Sleep Schedule

Your circadian rhythm, or internal body clock, thrives on consistency. Try to go to bed and wake up at the same time every day, even on weekends.

“With sleep, you have to try to go to bed the same time every night and wake up the same time every morning,” says Dr. Nguyen.

2. Reset Your Circadian Rhythm

Sunlight exposure in the morning signals your body to wake up and helps regulate your internal sleep cycle.

“Once you’re awake, you want to get out and get some sunshine because that really kicks in the circadian clock and rhythm,” says Dr. Nguyen.

3. Cut Out Caffeine and Midnight Snacks

Caffeine can stay in your system for hours, disrupting sleep if consumed too late in the day.

“You’re going to have to try to avoid stimulating drinks such as caffeine at least six to eight hours before bedtime,” Dr. Nguyen recommends.

Additionally, heavy meals before bed can interfere with digestion and sleep quality. “Avoiding exercise and large meals two to three hours before bedtime is key,” he says.

4. Limit Screen Time Before Bed

Your eyes play a crucial role in regulating sleep, and exposure to blue light from screens can suppress melatonin production, making it harder to fall asleep.

Dr. Nguyen explains: “Avoiding fluorescent lights, blue lights from your devices, laptops, and phones. Those things keep you from falling asleep and actually keep you awake more often than not.”

5. Optimize Your Sleep Environment

Creating a comfortable sleep environment is key to deep, restorative sleep. Dr. Nguyen’s recommendations include keeping the bedroom cool (65–70°F), avoiding ambient light, and using a fan or white noise if needed. We polled our doctors and a majority of them prefer cooler temperatures and silence when they sleep.

What is the best mattress and pillow for a good night’s sleep? Dr. Nguyen recommends a firmer mattress, especially for his patients with back pain. Interestingly, many of our doctors prefer firm and hybrid mattress types themselves, according to this sleep questionnaire.

“A nice firm mattress is what I recommend for my patients with back pain,” says Dr. Nguyen. “I have a pillow top mattress, so that kind of keeps everything softer to hit all the curves.” For pillows, he suggests finding the right size and firmness for neck support. “A pillow that’s too big will kink your neck one way, and a pillow that’s too soft will kink it the other way,” he explains. Dr. Nguyen also recommends replacing pillows every two years and mattresses every four to five years for the best support.

Watch the Podcast on Youtube

Dr. Nguyen’s Top 3 Sleep Takeaways

1. Listen to your body – “Don’t sleep on sleep,” Dr. Nguyen says. “We know that sleep is the foundation of good health.”
2. Be intentional about your sleep – “You have to be intentional in trying to get good sleep. Develop a plan—it’s an all-day event in preparing for sleep.”
3. Sleep the fountain of youth – “Sleep is the closest thing we have to the fountain of youth,” Dr. Nguyen says. “It helps us recover, build muscle, and keep our brain functioning properly.”