Simple Habits for a Better Night’s Sleep

Good sleep is a vital aspect of our overall health and wellbeing, yet many of us struggle to get the quality rest that our bodies need. Between modern day stress, technology and other distractions, it can be challenging to get the restorative sleep we need to function at our best. The good news is that with a few simple changes to our evening routine and daily habits, we can say goodbye to counting sheep and hello to a restful slumber. Here are six top tips for how you can get a good night’s sleep and wake up feeling rested, refreshed, and ready to tackle the day ahead.

1. Dim down the lights

Our bodies have a natural clock called the “circadian rhythm”, which is regulated by light exposure. Exposure to bright lights like ceiling lights, lamps as well as electronics can affect this, interfering with our natural sleep-wake cycle and sleep hormones. Rather than using bright lighting in your home in the evening, consider opting for softer, ambient lighting or candles to create a more soothing environment. By reducing your exposure to bright lights an hour before bed, you can help your body transition into a more relaxed state and prepare for sleep.

Blue light emitted by electronic devices like phones, laptops and TVs can also mess with this natural circadian rhythm. This type of light can suppress the release of our “sleepy hormone”, melatonin, making it harder to fall asleep. Along with blue light, late night work emails, TV and social media scrolling tend to keep our minds busy and awake longer than we should be. Aim to get off all devices at least 1 hour before bed. If all else fails, consider wearing blue light blocking glasses or using “night mode” for a warmer screen tone to reduce the impact on your sleep.

2. Stick to a consistent sleep schedule

Maintaining a consistent sleep schedule can help regulate our circadian rhythm, leading to better sleep quality. The ideal sleep schedule varies from person to person, but most adults require around 7-8 hours of sleep per night. If we consistently get too little or too much sleep, we can experience sleep-related problems such as insomnia or daytime drowsiness. When we go to bed and wake up at consistent times, our bodies become accustomed to this routine and our circadian rhythm becomes more regular. This, in turn, helps us fall asleep more easily and wake up feeling more refreshed.

But what if you work shifts? Shift workers who have irregular sleep schedules often struggle with sleep-related problems due to disrupted circadian rhythms. If you work shifts, try to maintain a consistent sleep schedule as much as possible, even on your days off. It may be helpful to wear an eye mask or earplugs to block out light and noise that can interfere with your sleep.

It may also be helpful to create a relaxing bedtime routine to signal the body that it’s time to sleep, even if the timing of this routine changes with your schedule.

3. Get morning sunlight exposure

Exposure to sunlight in the morning helps regulate our circadian rhythm. Sunlight exposure also stimulates the production of serotonin, a neurotransmitter that regulates mood and promotes feelings of wellbeing. Even if it’s cloudy outside, getting outside in the morning or sitting near a window can help improve cortisol levels and our natural sleep-wake cycle, leading to better sleep at night. If you’re unable to get outside, consider investing in a light therapy lamp or light box, which simulates natural sunlight. As always, just remember to be sun smart!

4. Create a relaxing bedtime routine

A relaxing bedtime routine can help reduce stress and promote relaxation, as well as signal to the body that it’s time for rest, making it easier to fall asleep. Activities like reading a book, meditating or journaling can all help you unwind before bed. A bath or hot shower is also a fantastic way to relax and ease tension. Better yet, when we get out of the bath or shower, our body temperature naturally begins to drop. This drop can signal to our body that it’s time to sleep and help us fall asleep faster too.