Struggling to get a good night’s sleep? If so, you’re not alone! In our fast-paced world, quality sleep often takes a backseat, leaving you tossing and turning, unable to fully recharge. Sleep isn’t just a time to rest; it’s essential for your overall well-being, mental sharpness, and energy levels. But if you find yourself waking up groggy, having trouble falling asleep, or waking up in the middle of the night, it might be time to reassess your sleep habits.
In this blog, we’ll dive into practical tips to help you sleep better. From sticking to a consistent wake up time to creating a calming sleep environment, and even managing caffeine intake and sunlight exposure, these simple changes can make a big difference. If you’re ready for a restful night of sleep and to wake up feeling refreshed so you can be the best version of yourself, keep reading for my actionable strategies to lead you to better sleep and smoother days!
Be consistent with your wake up time
Did you know that having an inconsistent wake up time can negatively affect your sleep? Perhaps you find yourself sleeping in on the weekends to try to “make up” for lost sleep during the week. It seems logical on the surface but it may actually be contributing to your sleep issues.
Our bodies respond best when we are on a consistent sleep schedule without huge variations in day to day life. Your circadian rhythm, also referred to as your internal body clock, sets your sleep-wake cycle and by having a similar rhythm each day, it makes it easier to fall asleep at night and wake up feeling refreshed.
When you have irregular bedtimes and wake up times, this throws your circadian rhythm off and can decrease your sleep quality as well as causing you to feel groggy even after getting a full night of rest.
If you’re struggling with sleep, a consistent morning wake up time is the best and easiest place to begin. Simply make sure that you are waking each and every day within a 30 minute range- yes this means even on the weekends or after a crappy night of sleep. It will feel hard at first but your internal clock will thank you and you’ll start to notice the benefits if you stick with it, trust me!
Cool, dark, quiet sleep environment
The next big thing you’ll want to do is take a look at your sleep environment. There are small changes you can make that will pay big dividends in your sleep quality.
Dark room:
Remember that circadian rhythm we talked about? Well, it is largely influenced by light and darkness. So having a very dark room at sleep time is incredibly important. This keeps light from signaling to your brain that it’s still time to be awake. Getting your room dark can take a little bit of effort but I have some favorite products I recommend for achieving this. Blackout EZ window solutions will velcro up to your windows and block out the light. Otter Sleep Space is another good option that acts as total darkness curtains.
If blocking out the room isn’t possible, then I’d recommend getting a simple eye mask. This also works when you have to travel and can’t get your sleep environment as dark as you’d like. There are lots of different options out there but you’ll want to take the time to find one that fits well and is comfortable to sleep in all night. I personally use and love the Dore and Rose sleep mask and it is fantastic!
Cool room:
Ensuring that your room isn’t too hot at bedtime is also an important factor in falling asleep and staying asleep. A room temperature of 18-20°C (64.5-68°F) is a great place to start. This may mean you need to lower your thermostat a bit in the evening to achieve a cooler bedroom.
This is important because in order for your body to initiate sleep, your core body temperature needs to drop about 1°C. Your circadian rhythm naturally starts this body temperature drop, but if you make it easier on your system by cooling the room- and therefore cooling your body- then it will help you get to sleep more easily. Don’t underestimate the difference that a slightly cooler bedroom can make!
Quiet room:
A quiet room is next on the list to craft your ideal sleep environment. Did you know that your brain is always processing stimuli- even when you are asleep? So if there are sounds going on around you, they may still disturb you even though you are sleeping. Obviously, apart from making your room soundproof and isolating yourself during sleep, you’ll never be able to get it completely quiet all night.
In order to keep smaller noises (think pets, neighbors slamming car doors, your partner snoring, and so on) from disturbing you everytime they happen, a sound machine can be extremely helpful. With a sound machine that plays white noise, it can act as a buffer to block out those small noises that happen randomly. This keeps your brain from having to process each of those individual sounds and therefore, it should help you stay asleep longer. White noise has been shown to increase sleep quality, aid in sleep initiation, and help you connect sleep cycles more easily as well.
Limit alcohol and caffeine throughout the day
Watching what you put in your body can also have an affect on your sleep quality. I know this may be a harder change to implement, but it’s worth a try if you are really struggling with your ability to get the rest you need. Don’t skip over this one!
Alcohol consumption has been linked to poor sleep because of the way it disrupts REM sleep. REM sleep is crucial for cognitive function and emotional regulation. Alcohol consumption may make you sleepier and help you initially fall asleep faster but it can lead to early morning wakings and will leave you feeling groggy the next day because of this.
When it comes to caffeine, you know that it can help wake up throughout the day and keep you alert even when your body is tired. This is why many people drink coffee in the first place! However, what may help you initially feel better during the day will have negative impacts on your sleep at night. Caffeine consumed too late in the day can interfere with your ability to fall asleep and it can reduce the quality of the sleep you do get. If you must have coffee in the morning, it’s best to limit how much you drink and be done consuming caffeine between 12-2pm (or 8 hours before you go to bed) each day. However, it’s important to find what works best for your body so that your sleep isn’t negatively impacted.
Exposure to sunlight
As we discussed earlier, light and darkness is an important regulator for our internal body clock. By exposing yourself to sunlight in the morning, you are helping to regulate your circadian rhythm. It’s like sending a love note to your brain that it’s time to be awake and active during the day!
When you’re exposed to natural light, especially in the morning, it triggers the release of serotonin, a hormone that boosts mood and helps you start focused and calm. This serotonin later converts to melatonin, the hormone responsible for signaling to your body that it’s time to sleep. Without enough sunlight during the day, your body might not produce sufficient melatonin at night, making it harder to fall asleep and stay asleep.
Each day, try to aim for at least 2-10 minutes of sunlight exposure first thing in the morning. You can do this by getting out the door for a short walk, sitting on your front porch while catching up on your daily news, or if you live in an area that isn’t sunny you can try a sun lamp to simulate the effects of the sun.
Avoid (or limit) napping
Avoiding or limiting napping is important for better sleep because naps, especially long or later ones, can interfere with your body’s natural sleep cycle. While naps can provide a quick boost of energy, they can also reduce your sleep drive making it harder to fall asleep at your usual bedtime. This disruption can lead to fragmented or poor quality sleep at night.
As you are awake throughout the day, your body produces a neurotransmitter called adenosine. This gradually builds and builds the longer you are awake that is what we refer to as sleep pressure. This building sleep pressure will eventually help you fall asleep at bedtime. However, when we nap, that clears a lot of the adenosine that has been building and can significantly lower your sleep pressure. Without this pressure helping you fall asleep, it will naturally be harder to fall asleep and stay asleep.
You can see how it’s easy to get stuck in a cycle of poor night sleep leading to daytime napping, which will then lead to another poor night of sleep and so on. If you must take a nap, it’s best to keep it to 20 minutes or less and avoid napping later in the afternoon. This will get you a quick boost of energy without totally throwing off your whole night of sleep.
Implement a relaxing bedtime routine
Last but not least is implementing a relaxing bedtime routine! There are several simple steps you can take with your routine to set your body and brain up for better sleep. Don’t feel like you need to do anything grand or extravagant- a little goes a long way.
Avoid screen time for the hour leading up to bedtime. This may be the toughest one to implement but you can set reminders on your phone to put it away and grab a book or puzzle to do before you head to bed instead.
Speaking of reading, it’s best to find some relaxing activities to do right before bed. These could be things like reading, listening to an audiobook, meditation, and journaling. Those with busy schedules may find it helpful to do a brain dump before bed of all the little things they are worried they’ll forget. This can help alleviate some anxiety and racing thoughts as you try to settle to sleep.
Limiting light exposure during the lead up to bed is also important. Just like light in the morning signals the circadian rhythm that it’s time to wake, dimness at night signals the circadian rhythm that it’s almost bedtime. Keeping lights bright before bed will inhibit your melatonin production and make it harder to feel tired at bedtime and fall asleep. If you have dimmable lights, turn them down. Otherwise try to use lamps instead of harsh overhead lights and limit the lights on to only those that you really need.
In conclusion
Achieving better sleep doesn’t have to be complicated or overwhelming. By making small adjustments like those listed above, you’re already on the right path toward more restful nights! Remember, good sleep is a journey and not a sprint. These tips are just the beginning and every step counts.
If you’re struggling with sleep despite these changes, don’t hesitate to reach out. Quality sleep is within reach, and sometimes a little extra support is all it takes to get there.