I'm A Functional MD: My 4 Nonnegotiables For Sleeping Through The Night

In other words? Sleep fitness is an integral part of your well-being, just as crucial as your physical and mental fitness. But if you're a bit lacking in the snooze department (understandable; a report from the CDC found that 1 in 3 adults don't get enough sleep1), there's a lot you can do to set yourself up for sleep success—starting with your surroundings. Below, Lipman's top tips to optimize your sleep protocol: 

"You can't expect to go at a hundred miles an hour and then drop and go to sleep," said Lipman. "There needs to be some transition period between your wake time and your sleep time."

Strengthening your stress management routine will also pay off for sleep since lingering anxious thoughts from the day have a way of keeping people up at night. Try out a practice like journaling or just writing down your to-do list on a piece of paper to get stressful thoughts out of your head before you transition into bedtime. For a little extra help, a sleep-supporting supplement can be the cherry on top of a well-rounded wind-down routine.*

"By not letting all that blue light in, your body gets ready to start secreting the melatonin," Lipman adds. 

"Having a completely dark room is essential," he declares. Again, any peek of light can mess with your ability to get to bed on time. If you live in a bustling city, he suggests investing in some blackout curtains to keep your space dark. Or, at the very least, snag an eye mask: "The eye mask is a pretty simple way of darkening the room," he said. 

In terms of the best temperature for sleep, many experts tout 65 degrees Fahrenheit as the optimal setting. However, anything in the high 60s could work. According to Lipman, "67 [degrees] would probably be the warmest that I would recommend." 

Make no mistake: Your sleep hygiene is an imperative part of your overall health and well-being. Taking the time to create an optimal sleep routine is just as important as crafting, say, a fitness regimen. If you're looking for ways to level up your snooze, Lipman's pro tips are a great place to start.