Tired of tossing and turning throughout the night? Want to feel rested and refreshed when you wake up in the morning? Here’s our top 10 tips for better sleep.
Sleep is an essential component of health but many people struggle to get the quality and the quantity of sleep that they need. Maybe they can’t fall asleep or, maybe they can but wake up in the middle of the night and can’t get back to sleep.
Either way, they feel exhausted and underslept when it’s time to get up in the morning. And that feeling can cloud their entire day.
Sleep loss is common with 50 to 70 million people in the US alone suffering from one or several sleep disorders. According to the CDC, 35% of adults don’t get enough sleep (7 hours).
While sleep is one of the more difficult habits to change (mainly due to stubbornness), it’s not impossible, and some simple practices can have a big impact on how well you sleep.
10 tips for better sleep
If you take the time to examine your habits and make steady improvements, you’ll be amazed at how good you sleep and how good feel. 7-9 hours of quality sleep per night can increase your energy, focus, motivation, immunity, happiness and performance. It also makes you less prone to mistakes and accidents.
Here are 10 things you can put into practice today:
1. Establish a set routine. The number one thing you should do to optimise your sleep is to go to bed at the same time and wake up at the same time every single day, including weekends. We thrive on routine, especially when it comes to sleep, and need that consistency to sync with the natural cycle of day and night.
2. Turn all screens off 1 hour before bed. At least one hour before bed, turn your TV and mobile devices off. As hard as it sounds, that means no news, box sets, social media or checking emails. Both the device and the content stimulate your brain far more than you realise, so learn to put them off and be without them. Yes, you’ll survive!
3. Remove all devices from your bedroom. Phones and tablets emit an unhealthy amount of electromagnetic radiation and should be kept at least 4 metres away from your bed. Or preferably, in another room altogether. The bedroom should be used for sleeping and sex only so get rid of the TV as well.
4. Follow a relaxing sleep ritual. Help your body wind down by following a sleep ritual that’s quiet and calming. Take a bath, brush your teeth, stretch, read a book, listen to a podcast, meditate, whatever you like. By repeating a sequence of steps that you find relaxing in the 30-60 minutes before lights out you’ll fall asleep far easier.
5. Sleep in a cave. Not literally, but your bedroom should be a cool, pitch black, stimulation free sanctuary that encourages the deepest of sleep. If you’re sensitive to noise, you can try earplugs. If you overheat easily, you can try sleeping naked. Your skin responds to light as well as your eyes so use black-out blinds and thick curtains to get the room as dark and as silent as possible.
6. Optimise your sun exposure and exercise. Try to get outside first in the morning and as often as possible throughout the day. Sun exposure will help to regulate your circadian rhythm and improve both sleep and wakefulness. Exercise plays a huge role as well so train during those hours when your hormones and alertness peak.
7. Minimise or eliminate stimulants and stress. Caffeine, alcohol and other stimulants should generally be avoided, but even more so in the evening. If you’re especially sensitive to caffeine, have your last cup of the day before 1300, or try going caffeine free. Heavy meals, food intolerances, social gatherings, arguments, and excessive stress can also wreak havoc with your sleep so make changes where you see fit.
8. Use calming herbs. Ideally, you want to sleep soundly without the use of medication. That might not be an option for those with serious medical conditions but it should be the goal for the rest of us. One way to bring your cortisol levels down naturally in the evening is with chamomile, lavender or kava tea.
9. Invest in a good mattress and pillows. Each of us should go on a search to find the perfect mattress and pillows. We’re all a little different so explore what size and level of firmness are most comfortable for you. A Japanese futon may be ideal for some, while a plush foam mattress may suit others. Test a few options until you find what gives you the best nights sleep.
10. End the day on a positive note. Far too many people indulge in negative behaviours right before bed and wonder why they can’t sleep. Whatever you do before bed, you take to bed with you. News, dark dramas and disagreements should be replaced with journalling and positive reinforcement. Write down what you’re grateful for, what you learned and what you enjoyed today. All it takes is 5-10 minutes to strengthen your positive emotions and self-image.
As you can see, there’s no magic pill here, just some basic practices that encourage a healthy sleeping pattern. They key, is to be consistent night after night.
We need to sleep well, not occasionally, but every single night, so follow our tips to master the art of shut eye.
If you’ve enjoyed our top 10 tips for better sleep you may like to learn more from our list of the best books on sleep.