It’s not a surprise that a good night’s sleep is essential for overall health and well-being; we’ve been told from a young age to “Go to bed!” for a reason. Yet some people either don’t make sleep a priority, or struggle to get the quality rest they need to thrive in the daylight hours. While we individually require varying amounts of sleep, deep rest is vital to optimal functioning.
According to the Mayo Clinic, adults who regularly get less than seven hours of sleep at night have a higher risk of weight gain, diabetes, heart disease, high blood pressure, stroke, and depression. Even anecdotally, think of when you have poor nights of sleep: You go slower, you are distracted and uncreative, you replace physical exercise with naps.
Now, a good night’s rest is not always a choice. Inadequate rest and sleep can stem from a variety of factors, including stress, hormones, lifestyle, your sleep environment and underlying medical concerns. The good news is that there are fairly simple steps you can take that can help you not only fall asleep but stay asleep - so you reach that all important REM (Rapid Eye Movement) cycle.
Check out the 10 sleep health tips below and begin to implement them into your sleep routine today for a better overall quality of life starting as soon as tomorrow! (And if you think a medical condition may be a cause of inadequate sleep, visit your doctor to rule out anything that may be leading to sleep disruptions.)
10 Sleep Health Tips
1. Maintain a Consistent Sleep Schedule
One of the most effective sleep health tips is to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed. Once you begin to adhere to this, your body will naturally tell you when it’s time to “turn off” and “turn on”... and you will feel the difference in your energy levels and productivity.
2. Create a Relaxing Bedtime Routine
Establishing a pre-sleep ritual can signal your body that it’s time to wind down. Consider activities such as reading, taking a warm (not hot) bath, or practicing relaxation exercises like deep breathing or meditation. Turning down the lights an hour or so ahead of bedtime may also help get your mind in a “sleep” mood.
3. Avoid Tech Devices Before Bed
According to Andrew Weil, M.D., Integrative Health Physician, tech devices have become one of the most common sleep disturbing habits in our society today, leading to lower melatonin levels and shortened REM cycles. To significantly improve your quality of sleep, consider turning off tablets, smartphones and computers one to two hours before going to sleep. Also leave your tech devices in another room or plugged in further away than arms length so you aren’t tempted to scroll if you wake in the night.
4. Optimize Your Sleep Environment
Your bedroom should be a sanctuary for sleep, and investing in a sleep environment that promotes better, deeper rest is a worthwhile way to spend your money - especially considering how much time we spend in our bedrooms. Good rules of thumb: Keep your sleep area cool, quiet, and dark. Invest in a comfortable mattress, pillows and blankets that you can add or remove as necessary to keep your body temperature comfortable throughout the night. If you get early morning sun, consider using blackout curtains to keep it darker, longer. This is also a good time to consider your sleep position (for example, are you a back sleeper or side sleeper); there are pillows and mattresses designed to support how you sleep.
4. Watch What You Eat and Drink
Your diet plays a crucial role in sleep health. Todd Anderson, Sleep and Performance Optimization Coach, recommends avoiding large meals, caffeine, and alcohol close to bedtime. While alcohol might make you feel drowsy initially, it can disrupt your sleep cycle later in the night. If you do consume alcohol and better sleep is a priority for you, drink that glass of wine at dinner and switch to water or non-caffeinated tea before bedtime. Same goes for eating: Enjoy your meal earlier in the evening, and refrain from snacking later (or have a light snack that won’t raise your blood sugar levels such as a hard boiled egg or some popcorn).
5. Stay Active During the Day
Remember falling into bed exhausted as a kid? That was due in part to all the activities we did during the day! “Go Play” is one of PaceWell’s favorite statements for a reason—it not only keeps us young and curious, it helps expend energy which can help us fall asleep faster and enjoy deeper rest. Make regular physical activity a priority, and you will reap the sleep benefits. If you need to exercise closer to bedtime, focus on soothing workouts such as yoga and Pilates; daytime is better for cardio workouts like running or biking. Overall, earlier in the day for exercise is better when it comes to optimizing your sleep.
6. Practice Mindfulness Techniques
Stress and anxiety are common culprits of sleep disturbances. Not only is falling asleep more difficult if your brain is racing, but if you wake in the night, falling back asleep can be difficult if you are stressed out about it. Daytime mindfulness techniques that can promote overall stress-reduction include yoga, meditation, journaling and breathing exercises. If you wake in the night, experts at The Sleep Foundation recommend slow, deep breathing to fall back asleep. Doing so may activate the parasympathetic nervous system, which is involved in relaxation and sleep. Other fun ways we have heard to get back to sleep? Use your memory! Think about redecorating a room you have been in; "walk" through a house you have visited or lived in, room by room; or go down an aisle of the grocery store, looking at each item. We can’t prove these work, but why not give them a try?!
9. Talk With Your Physician
Underlying health conditions can affect your sleep. Sleep apnea, hormone disruptions, restless leg syndrome, insomnia and depression can all affect your sleep patterns. The good news is there are treatments for each that can help improve your quality of rest and sleep—reach out to your doctor for reccommendations.
10. Naps: Yes or No?
There is conflicting advice on napping… Some people suggest napping can help you recharge, while others say naps can negatively affect your nighttime sleep. We think if you wake in the night and stress out about getting back to sleep, you should embrace a 20-30 minute nap in the early afternoon to help make up for your important rest time. But napping later in the day can impact your regular sleep, so try to keep late-day, longer naps to a minimum and just head to bed a little earlier than usual.
At the end of the day (pun intended), sleep is a personal thing. We all thrive in various environments and require differing amounts. But the consensus we can give you is to aim for at LEAST seven hours, try not to stress about falling (or falling back) asleep, and do the things during the day that will help promote better rest. Prioritizing your sleep is prioritizing your health!
We hope these sleep health tips help you get better rest and thrive during the day... Share your sleep health tips with us on our Instagram!
References:
DrWeil.com: https://www.drweil.com/health-wellness/body-mind-spirit/sleep-issues/natural-sleep-aids-tips/
Sleep Foundation, Feb. 2024: https://www.sleepfoundation.org/sleep-faqs/how-to-fall-back-asleep
