Sleep Better in Utah — The Simple Guide

Whether you’ve called Utah home your whole life or you’re just unpacking boxes after a big move — welcome! The mountains, the red rock, the wide-open skies… they’re all amazing. But if you’re tossing and turning at night, you’re not alone. Utah’s unique climate, elevation, and lifestyle can throw your sleep off balance. It’s not your fault! But here’s how you can fix it so you wake up feeling ready for anything.

Altitude matters. Many parts of Utah sit at higher elevations, which can affect your breathing and sleep quality, especially if you’re not used to it. If you’ve recently moved here or are visiting, give your body a few days to adjust. Stay hydrated and avoid heavy exercise right before bed.

Light control is key. Utah’s long summer days can keep bedrooms brighter than you want. Blackout curtains or an eye mask can help you fall asleep earlier. In winter, shorter daylight hours can throw off your circadian rhythm — so try to get outside during the day for natural light exposure. Sunlight is a must!

Dry air can be a sleep killer. Utah’s low humidity can leave your nose and throat dry, making you wake up more often. A cool-mist humidifier in the bedroom can make a big difference. We have a swamp cooler at our house. I grew up with one and I love it.

Watch your caffeine and screen time. Utah loves its soda shops, but caffeine late in the day will still mess with your sleep. And yes, scrolling in bed keeps your brain wired — try shutting down devices at least 30 minutes before you turn in. (Most doctors say at least an hour but let's be realistic to start with.)

Keep it consistent. Going to bed and waking up at the same time every day — even on weekends — is one of the easiest ways to improve your sleep over time.

If you’re still not sleeping well after making changes, talk to your doctor. Utah has a growing network of sleep specialists who can help.