5 Things You Can Do for Better Sleep in 2026
You made it to 2026. And if you're reading this, I'm guessing you're still not sleeping.
Maybe you tried the weighted blanket your sister swore by. You downloaded the meditation app. You even gave up your beloved evening glass of wine for that sleepytime tea that tastes like lawn clippings. Yet here you are—still staring at the ceiling at 3 AM, wondering what you're doing wrong.
Here's what I need you to know: It's not your fault.
I've been exactly where you are. For years, I woke up at 3 AM like clockwork—while working as a sleep consultant, no less. (Talk about feeling like a fraud.) It wasn't until I stopped chasing surface-level solutions and started digging into root causes that everything changed.
So let's make 2026 the year you actually fix your sleep. Not with another gadget or another supplement you saw on TikTok, but with real, science-backed strategies that address what's actually going on in your body.
Here are five things you can do differently this year.
1. Break the Sleep Anxiety Cycle.
Let me guess: You've had so many bad nights that now you dread bedtime. The moment you start thinking about sleep, your heart rate picks up, your mind starts racing, and you're already convinced tonight is going to be another disaster.
Sound familiar? You're not alone—and there's a physiological reason this happens.
When you've struggled with sleep for a while, your brain starts associating your bed, your bedroom, and even the thought of sleep with stress. This triggers your sympathetic nervous system—your "fight or flight" response. Your body floods with cortisol and adrenaline, the exact hormones designed to keep you alert and vigilant.
Research published in the Journal of Clinical Sleep Medicine found that people with insomnia show heightened physiological arousal around bedtime compared to good sleepers. Their bodies are literally gearing up for battle when they should be winding down.
The thing is, you can't force yourself to relax. But you can start catching those catastrophic thoughts and replacing them with something more neutral.
What to Do About It
Catch the thought. When you notice yourself thinking "I'm never going to sleep" or "Tomorrow is going to be a disaster," pause. Recognize that this thought is creating stress in your body.
Replace with neutral. Instead of trying to convince yourself "I'm going to sleep great tonight!" (which your brain won't buy), try something more neutral: "I've gotten through tired days before. My body knows how to sleep. Whatever happens tonight, I can handle tomorrow."
Take the pressure off. Remind yourself that rest—even without sleep—has value. Lying quietly in a dark room still allows your body to recover. The less pressure you put on sleep, the more likely it is to come.
This isn't about toxic positivity. It's about interrupting the stress response that's keeping you wired.
2. Stop Spending All Day Indoors
I know, I know—you have a job. You can't exactly spend your Tuesday lounging on the beach. But here's what most people don't realize: our modern indoor lifestyle is absolutely wrecking our sleep.
Your body has an internal clock called your circadian rhythm, and it relies on light cues from the sun to know what time it is. This isn't just about sleep—your circadian rhythm controls hormone release, digestion, wound healing, metabolism, and nearly every system in your body.
Here's the problem: natural sunlight is about 100 times brighter than typical indoor lighting. When you spend your entire day inside under artificial lights and then look at screens until bedtime, your body loses the ability to distinguish between day and night.
A study in the National Library of Medicine found that people who got more natural light exposure during the day had significantly better sleep quality and fell asleep faster than those who stayed primarily indoors. The researchers concluded that the contrast between daytime brightness and nighttime darkness is crucial for robust circadian signaling.
When your circadian rhythm is off, it doesn't just affect sleep. It also disrupts the timing of hormone release—including cortisol, melatonin, and even testosterone. This creates a cascade effect that can worsen sleep problems over time.
What to Do About It
Get morning light first thing. Within 30 minutes of waking, get outside for at least 10-15 minutes. Don't wear sunglasses during this time—you want that light hitting your eyes to signal "wake up" to your brain.
Take breaks outside during the day. Even a 10-minute walk at lunch makes a difference. If you absolutely can't get outside, sit near a window with natural light.
Create contrast at night. As evening approaches, dim your indoor lights and avoid screens (or use blue light blocking glasses if you must). You want your body to clearly understand: bright = daytime, dim = nighttime.
Consider a light therapy box. If you live somewhere with limited sunlight in winter, a 10,000 lux light box in the morning can help maintain your circadian rhythm.
3. Actually Enjoy Your Bedtime Routine
Can we talk about how rigid and joyless most bedtime routine advice has become?
You've probably read the same list a hundred times: no screens, no food, no caffeine, no alcohol, no stimulation, no fun. Just sit quietly in a dark room journaling about your feelings while sipping chamomile tea and pretending you don't want to check your phone.
Here's what I've learned after working with hundreds of clients: when your bedtime routine feels like a chore, it creates more stress—which defeats the entire purpose.
The goal of a pre-sleep routine is to help your nervous system transition from "on" to "off." That means doing things that genuinely help you unwind—not following a rigid prescription that makes you feel like a failure.
What to Do About It
It's okay to watch TV. I know, gasp! But here's the thing: watching TV is actually better than scrolling your phone. Social media is specifically designed to trigger dopamine hits and keep you engaged. A predictable show you've seen before? Much more calming. Just avoid anything too stimulating—skip the true crime thriller and reach for a comfort rewatch.
Do things that genuinely bring you joy. Maybe that's reading fiction. Maybe it's doing a crossword puzzle. Maybe it's gentle stretching or listening to a podcast. Maybe it varies night to night. That's fine! The key is that it feels relaxing, not obligatory.
Focus on unwinding both mentally and physically. Your body holds tension from the day. Consider gentle stretching, a warm bath or shower, or even just lying on the floor for a few minutes. Physical relaxation often leads to mental relaxation.
Release the perfectionism. You don't need a 90-minute wind-down ritual. Some nights you'll have 15 minutes, and that's okay. The point is to signal to your body that the day is ending—however that looks for you.
4. Reduce Your Toxic Load
This one might seem unrelated to sleep, but stay with me—because it's actually huge.
At night, while you're sleeping, your body goes into repair and detoxification mode. Your liver processes toxins. Your brain's glymphatic system clears metabolic waste. This is essential housekeeping that can only happen during deep sleep.
But here's the problem: we're exposed to more toxins than ever before. They're in our beauty products, household cleaners, non-stick cookware, plastic containers, and yes—our drinking water. When your body is overwhelmed with toxins and can't clear them efficiently, it creates inflammation.
And inflammation? It triggers cortisol production. Which keeps you alert. Which disrupts your sleep.
A review in Sleep Health has shown that exposure to endocrine-disrupting chemicals (found in plastics, personal care products, and pesticides) can interfere with hormone production and circadian rhythm regulation. A 2023 study found that higher urinary levels of phthalates (common in plastics and fragrances) were associated with shorter sleep duration and poorer sleep quality.
What to Do About It
Audit your personal care products. Check your shampoo, lotion, deodorant, and makeup for ingredients like parabens, phthalates, and synthetic fragrances. Apps like EWG's Skin Deep or Think Dirty can help you identify cleaner alternatives.
Switch out household products gradually. You don't need to overhaul everything at once. As products run out, replace them with cleaner options—especially for items you use daily or that contact your skin.
Filter your water. Municipal tap water can contain chlorine, fluoride, heavy metals, and pharmaceutical residue. A quality water filter (even a basic carbon filter) can reduce your toxic exposure significantly.
Swap plastic for glass or stainless steel. Especially for food storage and water bottles. Heat (like microwaving in plastic) increases chemical leaching.
Support your detox pathways. Make sure you're having regular bowel movements, staying hydrated, and supporting liver function with foods like cruciferous vegetables, beets, and quality protein.
5. Stop Accepting "Normal" Lab Results as an Answer
This might be the most important thing I tell you all year.
If you've been to your doctor about your sleep problems, you've probably heard some version of: "Your labs look normal. There's nothing wrong with you. Have you tried sleep hygiene?" And then maybe they handed you a prescription for Ambien and sent you on your way.
Here's what I need you to understand: conventional lab testing is designed to identify disease states—not optimize function. The reference ranges are based on the general population, and let's be honest, the general population isn't particularly healthy. Many people in that "normal" range have sleep issues too.
Just because you're not in a disease state doesn't mean your body is functioning optimally. And if your body isn't functioning optimally, your sleep will suffer.
This is exactly what happened to me. My conventional labs all came back "normal." But when I ran functional testing, I discovered gut infections, severe nutrient deficiencies, a sluggish thyroid, and copper toxicity. All of these were contributing to my 3 AM wake-ups, and none of them showed up on standard bloodwork.
The Difference Between Conventional and Functional Ranges
Conventional medicine asks: "Are you sick?"
Functional medicine asks: "Are you thriving?"
Functional ranges are narrower and based on optimal health, not just the absence of disease. For example, conventional thyroid testing might say you're "normal" when you're actually subclinically low—not enough to diagnose hypothyroidism, but enough to tank your energy and disrupt your sleep
A study in Risk Management and Healthcare Policy found that even subclinical thyroid dysfunction (falling within "normal" conventional ranges) was associated with increased sleep disturbances and reduced sleep quality. The researchers noted that optimal thyroid function—not just "normal"—is necessary for restorative sleep.
What Functional Testing Can Reveal
Blood sugar dysregulation—even if you're not diabetic, blood sugar crashes at night can wake you up
Hormonal imbalances—including cortisol patterns, estrogen, progesterone, and testosterone
Vitamin and mineral deficiencies—like B vitamins, magnesium, and iron that are crucial for sleep
Thyroid dysfunction—including patterns that conventional testing misses
Gut infections and dysbiosis—which affect neurotransmitter production (remember, your gut makes most of your serotonin)
In my practice, I use comprehensive functional testing, including GI Map, DUTCH Complete Hormone Testing, Hair Tissue Mineral Analysis, and blood panels interpreted with optimal (not just conventional) ranges. This allows us to see what's actually happening inside your body and create a targeted protocol to fix it.
Because here's what I know for sure: there's always a legitimate reason why you're not sleeping. We've just got to find it.
Ready to Make 2026 Your Best Sleep Year Yet?
Look, I've been where you are. I spent years trying every sleep hack, supplement, and strategy—all while secretly stealing my dog's Trazodone just to get a few hours of rest. (Yes, really.) It wasn't until I addressed the root causes hiding beneath the surface that everything changed.
If you've tried all the things and you're still not sleeping, it's not because you're doing it wrong. It's because no one has helped you uncover what's actually going on.
That's exactly what I do. Through comprehensive functional testing and personalized protocols, I help women in midlife finally get to the bottom of their sleep issues—so they can wake up feeling like themselves again.
Ready to stop guessing and start sleeping? Book a free discovery call and let's figure out what's really keeping you awake. Because here's what I know: once we find the root cause, your whole life changes.
For daily sleep tips and guidance, follow me on Instagram @kellymurrayadultsleep
Sweet Dreams…
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.