How to get better sleep
Sleep is often viewed as an afterthought in our fast-paced world, but it’s one of the most powerful contributors to our health and well-being. Prioritizing sleep isn’t just about avoiding that afternoon slump or skipping a cranky mood; it plays a foundational role in virtually every aspect of our mental, emotional, and physical health.
Sleep is essential because it powers our body and mind, supporting everything from mental clarity and emotional balance to physical health and longevity. Quality sleep strengthens our immune system, aids in tissue repair, and boosts cognitive function, helping us think clearly, make sound decisions, and manage stress effectively. Without enough rest, we’re more prone to chronic illnesses, mood issues, and poor work performance. Prioritizing sleep helps us lead healthier, more resilient lives and approach each day with energy and focus.
Common Questions about Sleep
How much sleep do I really need?
Most adults need 7-9 hours of sleep per night to function optimally. However, individual needs vary; some may feel great with 7 hours, while others may need closer to 9. Factors that impact this include age, lifestyle, and health status.
Why do I wake up feeling tired even after a full night's sleep?
This can happen due to poor sleep quality, which may be affected by stress, an uncomfortable sleep environment, or disruptions in sleep cycles (like waking up during deep sleep). Practicing good sleep hygiene, such as keeping a consistent bedtime and creating a restful environment, can help. Daily habits also greatly impact sleep quality. For instance, afternoon caffeine intake, irregular sleep schedules, lack of morning sunlight exposure, evening screen time, and inconsistent exercise routines can all hinder the ability to fall asleep and stay asleep.
Why can't I fall asleep even when I'm tired?
Stress, anxiety, and overthinking are common culprits, as they can keep your mind active. Practicing relaxation techniques before bed, such as deep breathing or meditation, can help signal your brain to wind down. Remembering that sleep is a natural process you can’t force, and recognising that occasional sleep disruption is normal can also help.
What is sleep hygiene?
Sleep hygiene is a set of habits and routines that promote good sleep. This includes a consistent sleep schedule, a relaxing bedtime routine, avoiding stimulants close to bedtime, and creating a comfortable sleep environment. And yes, blue light really does affect sleep. It can interfere with melatonin production, making it harder to fall asleep so it’s best to limit screen time an hour before bed or use blue-light blocking glasses if using devices in the evening.
6 Tips for a Better Night’s Sleep
Create a Relaxing Bedtime Routine
A consistent, calming routine signals to your body that it’s time to wind down. This might include activities like having a warm bath or shower, reading, meditating, or listening to soothing music. Experiment to see what works best for you.
Optimize Your Sleep Environment
A comfortable mattress, the right pillow, blackout curtains, and a cool room can make a significant difference in sleep quality. Even small adjustments, like removing noisy clocks or using a white noise machine, can help create a more restful space.
Limit Stimulants and Alcohol
Try to limit caffeine intake after lunchtime to give your body time to clear it from your system before bedtime. A cup of coffee has a half-life of 6 hours! You should also avoid alcoholic beverages at least 3 hours before bed, as it can interfere with your sleep cycles. Opt for calming, herbal teas in the evening, like chamomile or lavender, to promote relaxation.
Consistent Sleep Schedule
We are creatures of habit, so going to bed and waking up at the same time every day, even on weekends, supports you to get a good night’s sleep. Having a routine helps regulate your internal clock, making it easier to fall asleep and wake up naturally. Spending a few minutes outside in the morning sunlight helps regulate your body’s daily rhythm and boost your alertness.
If you do shift work and your sleep schedule varies, setting up a solid wind down routine is key to helping your body transition to falling asleep at different times of the day or night. The same applies to waking up. Technology such as smart lighting systems can mimic natural light patterns helping you wake up feeling refreshed.
Mindfulness and Stress Management
Work deadlines, family obligations, and daily stressors can make it hard to unwind at night. Many people struggle with overthinking in bed, which disrupts the natural process of falling asleep. Practicing stress management techniques, such as deep breathing exercises, progressive muscle relaxation, or journaling before bed can help shift our focus away from worries and towards a state of calm.
Breathing exercises, like the 4-7-8 technique (inhale for four seconds, hold for seven, and exhale for eight), slow the heart rate and relax the nervous system, signalling the body that it’s time to wind down.
Writing down any thoughts or worries can “offload” concerns onto the page, allowing the mind to let go and settle.
Stay active
Regular, physical activity, especially aerobic exercise, can significantly improve your sleep quality and overall wellbeing. Even a short, brisk walk during the day can be enough on days you can’t fit in the ideal 30-45 minute workout. However, try to finish intense workouts at least a few hours before bedtime to avoid being too energized to sleep.
Quality sleep is foundational to our health and well-being. By prioritizing sleep, you’re setting yourself up for better physical health, mental resilience, and overall happiness. Incorporating a few of these strategies into your routine may take time, but the benefits are well worth it.
When we embrace the importance of sleep, we’re not just improving our nights; we’re transforming our days, too. So tonight, consider making some changes to your sleep routine—your body and mind will thank you.
