Sleeping better
Let’s take a look at why sleeping better is so important, what stops you from getting enough of it, and my top-5 bedtime tips to make sleep come more naturally.
You know the feeling. The clock strikes 3, and you’re still wide awake. You’ve tried lying on your back, front, and both sides. You’ve counted thousands of sheep. Nothing seems to help. You just can’t switch off.
With sleep being as central to human life as food and water, it might seem strange that you sometimes struggle to get enough of it. But research shows 30% of adults experience insomnia symptoms.1 Thankfully, there are things you can do to fall asleep more easily so you wake up feeling refreshed.
Why is sleep so important?
Biologically speaking, we’re not exactly sure.
Scientists haven’t settled on a single theory to explain exactly why sleep is so important for your health.2 Current theories link sleep to energy conservation, restoration, and brain plasticity, that’s your brain’s ability to rewire and make new connections.3
What we do know is that most healthy adults need 7 to 9 hours of sleep each night, or they’ll start to feel tired and unproductive throughout the daytime. In the long term, poor sleep can lead to more serious problems with mental and physical health.4
What’s stopping you from Sleeping better?
Sleep is delicate. If you have an always-on, distraction-packed lifestyle, it can be difficult to stop your mind from whirring and winding down at night. Throw in the other common enemies to sleep like caffeine and alcohol, and it can become even more of a challenge.
Sometimes, factors outside your control can also interrupt your sleep. It might be your neighbor’s newborn baby, working the night shift, or existing health conditions. But by improving your sleep hygiene, you can increase your chances of a good night’s rest.
How can you improve your sleep hygiene?
Sleep hygiene doesn’t mean having a shower before bed, although it might help. It means introducing habits that improve the quality and quantity of your sleep.5 Here are my top-5 tips for better sleep hygiene.
1. Get active during the day
Just 30 minutes of moderate exercise during the day gets your body ready for a good night’s sleep. Leave at least 1 hour between exercise and bedtime to give your body a chance to cool down.
2. Form a nighttime routine
A regular routine helps your body and mind prepare for sleep. Take a bath or shower and make a cup of herbal tea. If you can, commit to bedtime that allows for 7 to 9 hours of sleep. Try to avoid screens for at least 1 hour before bed. If you still feel awake at the end of the day, breathing or relaxation techniques can help.
3. Create a relaxing sleep environment
Turn the lights off and make sure your bed is comfortable with the right pillows and blankets. Your bedroom should be cool, quiet, and dark – eye masks and earbuds help if you need them. Keep your phone in another room and use an alarm clock to wake you up if you need it. Try to limit the time you spend awake in your bedroom.
4. Limit caffeine and alcohol consumption
Steer clear of tea, coffee, and other caffeinated beverages after lunch. Don’t forget: soft drinks often contain high levels of caffeine, so check the label or, even better, stick to water. Alcohol can also wreak havoc on sleep. You might drop off easier after a couple of glasses of wine, but drinking alcohol can interrupt and reduce the quality of your sleep. So skip the nightcap and get some real rest.
5. Get out of bed if you can’t sleep
If you find yourself lying awake for more than 20 minutes, get up and do something else for 10. Go for a short walk, meditate, or read a good old-fashioned paper book in a different room. Write down any thoughts that are swirling around your head. Sometimes it’s better to take the pressure off and try again after.
If you’re still struggling or experiencing breathing problems during sleep, reach out to a partner, employer, or friend for support, and contact your doctor.
With just a few small changes, you can improve your sleep and lead a healthier, happier life. So raise a cup of herbal tea, turn off the lights, and here’s to a good night’s sleep.
- Roth, T. J. Clin. Sleep Med, (2007), PMID: 17824495
- StatPearls. “Physiology, Sleep Patterns.” Accessed May 2021
- Harvard. “Why do we sleep, anyway?” Accessed May 2021
- Watson, N.F., et al. J. Clin. Sleep Med, (2015), doi: 10.5664/jcsm.4758
- CDC. “Tips for better sleep.” Accessed May 2021
**Q: How can I improve my sleep quality?**
**A:** There are several strategies you can implement to enhance your sleep:
* **Establish a regular sleep-wake cycle:** Go to bed and wake up around the same time each day, even on weekends.
* **Create a conducive sleep environment:** Make sure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine.
* **Get regular exercise:** Physical activity can promote relaxation and improve sleep quality. However, avoid exercising too close to bedtime.
* **Avoid caffeine and alcohol before bed:** These substances can interfere with sleep. Limit caffeine intake after noon and avoid alcohol at least three hours before bedtime.
* **Relax before bed:** Wind down for the evening by taking a warm bath, reading a book, or engaging in calming activities.
* **Optimize your diet:** Certain foods and beverages can disrupt sleep. Avoid large meals, sugary snacks, and processed foods before bed.
* **Consider sleep aids:** If other measures don’t provide relief, talk to your doctor about prescription or over-the-counter sleep aids.
**Q: Why is sleep important for overall health?**
**A:** Sleep plays a crucial role in various aspects of health, including:
* **Cognitive function:** Sleep deprivation can impair attention, memory, and decision-making abilities.
* **Physical health:** Adequate sleep is essential for proper immune function, muscle recovery, and weight management.
* **Hormonal balance:** Sleep helps regulate the hormones responsible for metabolism, growth, and reproduction.
* **Mood regulation:** Sleep deprivation can lead to irritability, anxiety, and depression.
* **Reduced risk of chronic diseases:** Studies have linked poor sleep quality to an increased risk of heart disease, stroke, diabetes, and obesity.
**Q: What are the signs of sleep deprivation?**
**A:** Common signs of sleep deprivation include:
* **Excessive daytime sleepiness (EDS)**
* **Fatigue and lack of energy**
* **Difficulty concentrating and making decisions**
* **Slowed reflexes and reaction times**
* **Mood swings and irritability**
* **Increased susceptibility to illness and infection**
* **Headaches and muscle tension**
* **Unhealthy cravings and weight gain**
**Q: What are the consequences of chronic sleep deprivation?**
**A:** Prolonged sleep deprivation can have severe consequences, such as:
* **Increased risk of accidents and injuries**
* **Mental health problems (e.g., depression, anxiety)**
* **Metabolic disorders (e.g., diabetes, obesity)**
* **Cardiovascular disease (e.g., heart attack, stroke)**
* **Diminished immune system function**
* **Premature aging**
* **Weakened ability to fight infection**
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