Sleep Tips from Canyon Ranch Experts: Simple Ways to Rest Better Every Night

Good sleep is a powerful wellness tool, improving energy, mood, immunity, and overall well-being. But better sleep doesn’t start when your head hits the pillow — it begins the moment you wake up.

Here, our experts share practical, science-backed sleep tips to help you calm your nervous system, improve sleep quality, and create sustainable habits for deeper rest.

Our Experts’ Advice

A good night’s sleep starts when you wake up. Build moments of downregulation throughout the day. Try 60 seconds of breathwork a few times daily. Have important conversations instead of delaying them. Connect with someone you care about. Do things that consistently calm your nervous system. Do not wait until bedtime to prepare your body for rest.

- Amy Hawthorne, MS, LMFT, Director of Mental Health & Wellness

My top tip for better sleep is a short, intentional transition from doing to being before bed. Even 3 to 5 minutes helps. Slow your breath. Release the day with gratitude or prayer. Set a gentle intention. This signals safety to your nervous system and helps your body shift from alertness to rest.

- Rachel Gallagher, M.Div., MM, BM, Spiritual Wellness Provider

Get an analog alarm clock. This helped me build a solid wind-down routine by staying off my phone for 1 to 2 hours before bed. It also keeps your phone from being the first thing you see in the morning.

- Sam Barthel, MS, CSCS, Senior Performance Scientist

Pay attention to caffeine timing. I suggest stopping caffeine by noon or 1 p.m., or earlier if you’re sensitive. Caffeine has a half-life of 5 to 8 hours, so it can stay active well into the evening. Consuming caffeine 6 to 8 hours before bed can reduce sleep quality. Keep total daily intake at or below 400 mg, or about four cups of coffee.

- Shannon Jacobs, MS, RDN, LDN, Health & Performance Dietitian

As your day ends, your nervous system needs a clear signal that it’s safe to rest. A calming nighttime ritual helps. Turn off devices at least 1 hour before bed and avoid TV, especially the news, which can raise stress levels. Instead, take a warm bath or shower and have a cup of herbal tea. Small, intentional habits like these support deeper, more restful sleep.

- Dr. Diane Downing, MD, Physician

The Takeaway: Better Sleep Is Built Through Daily Habits 

Better sleep isn’t about perfection — it’s about consistency. By supporting your nervous system throughout the day, creating intentional transitions, managing caffeine, and establishing calming rituals, you can dramatically improve your sleep quality. 

At Canyon Ranch, we believe sleep is foundational to whole-person well-being. These expert-approved tips are simple, practical, and powerful ways to help you rest better — starting tonight.