by Paula M. Bodah
smart habits and a few simple tools can transform your nights from restless to restorative
A GOOD NIGHT’S SLEEP may be the most luxurious thing money can’t buy—unless, of course, you’re willing to invest in the tools that help your body do what it was designed to do: rest, repair and reset.
Sleep, after all, isn’t just a lifestyle perk; it’s essential to physical and mental well-being. Lack of it contributes to weakened immunity, brain fog, irritability and increased risk of chronic illness. Yet nearly 40 percent of Americans struggle to sleep well, whether due to insomnia, lifestyle factors or a bona fide sleep disorder like apnea.
So, what’s keeping us up at night? According to Craig Eaves, CEO and owner of Omnisleep Sleep Health in Albuquerque, it’s often the usual suspects: too much screen time, late-day caffeine or alcohol, poor diet, chronic stress, and light or noise disturbances. “Alcohol is a big one,” he says. “It might help you fall asleep faster, but then it wakes you up and you can’t get back to sleep.” Menopause can play a role, too, disrupting circadian rhythms and causing night sweats.
The good news? There’s plenty you can do to tilt the odds in your favor. For starters, establish a nightly wind-down routine: Turn off screens at least an hour before bed (or wear blue-light blocking glasses), avoid heavy meals, and stick to consistent sleep and wake times, even on weekends.
Create a sleep-friendly environment, too. Keep your bedroom cool and dark with blackout shades that block early sunlight or urban glow. Use a white noise machine to mask barking dogs or snoring spouses, or try simple foam earplugs for quiet that’s both portable and effective.
Exercise helps, too. Just 30 minutes a day can lower stress and support your circadian rhythm. And don’t underestimate the power of a little pre-bed decompression: journaling, light stretching, even jotting down your next-day to-do list can help calm a racing mind.
Then there’s the gear. “Bedding is a big factor,” Eaves notes. “A lot of people default to very soft beds, but what you really need is a mattress with support and a soft top layer, especially if you’re a side sleeper.”
Whether you opt for foam, coils, latex or a hybrid option, it all comes down to personal preference. As important as the mattress is, your pillow can also help make or break your sleep. Luckily, that’s one investment that won’t break the bank—so try a few until you find your sweet spot.
For sheets, stick with breathable, natural fabrics like cotton, linen or flannel—especially in New Mexico’s climate, where nights often swing from hot to chilly. Synthetic sheets can trap moisture, interfering with temperature regulation and leading to those dreaded 3 a.m. wakeups.
Still not sleeping soundly? “If you snore, feel tired during the day or someone tells you that you stop breathing at night, talk to a sleep specialist,” Eaves advises. “You might think you’re sleeping okay, but your body may say otherwise.” No amount of morning coffee can replace the magic of a truly restful night.
