Herbie Murray
Humans are creatures of habit, and our sleep patterns are often learned behaviours. By creating habits and cues that promote sleep, it becomes easier to fall asleep quickly and stay asleep through the night. Our internal clock, or circadian rhythm, responds to different cues that tell our body it's time to sleep. Light exposure is one of the most important influences on our circadian rhythm. For example, exposure to bright light during the day can help us fall asleep earlier at night, while avoiding bright light 2-3 hours before bedtime can help signal to our body that it's time to wind down. Aside from light exposure, other cues that can help improve our sleep include not eating before bed, not looking at smart devices with blue light, or exercising in the evening.
| Characteristics | Values |
|---|---|
| Circadian Rhythm | The body's internal clock that regulates the 24-hour sleep-wake cycle. Influenced by light exposure and eating habits. |
| Routines and Habits | Creating consistent sleep routines and habits, such as a bedtime routine, can help establish stable sleep patterns. |
| Light Exposure | Plan exposure to light, especially bright light during the day, and avoid blue light from screens before bedtime. |
| Eating Habits | Eat dinner at the same time each day, avoid heavy meals before bed, and opt for light snacks combining carbs and protein. |
| Stimulants | Avoid caffeine, energy drinks, and alcohol close to bedtime as they can disrupt the natural sleep-wake cycle. |
| Relaxation Techniques | Practice relaxation techniques such as meditation, yoga, or listening to music to manage stress and promote sleep. |
| Sleep Environment | Maintain a quiet, dark, and comfortable sleep environment at a preferred temperature. |
| Action Plans | Write detailed action plans or implementation intentions to help change sleep habits, such as linking specific situations to particular actions. |
| Consistency | Prioritize consistency in sleep and wake-up times, even on weekends, to establish a steady sleep pattern. |
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What You'll Learn
Create a bedtime routine: reading, bathing, etc
Creating a bedtime routine can help you relax and de-stress before bed, leading to a better night's sleep. A bedtime routine is a series of activities that you conduct in the same sequence every night, 30 to 60 minutes before bed.
Reading is a common bedtime activity that often begins in childhood and can promote healthy sleep into adulthood. When incorporating reading into your bedtime routine, stay away from exciting genres like suspense and action. It is best to read outside of the bedroom with soft lamp light. If you are reading on an electronic device, be sure to turn on your phone's red-light filter well before your bedtime routine even begins.
Taking a warm bath 1-2 hours before bed can help raise your body temperature slightly, prompting it to drop as bedtime approaches, which initiates sleep. You can add Epsom salts or bath salts for muscle relaxation.
You can also try journaling or writing down your thoughts and to-dos before bed. Spending 10 minutes jotting down anything on your mind and making plans for the next day can help ensure that these thoughts don't keep you awake.
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Plan your exposure to light: avoid bright light 2-3 hours before bed
Light exposure is an essential influence on the body's internal clock, or circadian rhythm, which coordinates a wide range of processes in the body, including the 24-hour sleep-wake cycle. When exposed to light, the brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert.
Blue light, in particular, is a potent suppressor of melatonin. Harvard researchers found that blue light suppressed melatonin for about twice as long as green light and shifted circadian rhythms by twice as much. Blue light also has a significantly larger effect on melatonin and circadian rhythm than light with a longer wavelength.
As such, it is important to avoid bright lights 2-3 hours before bed. This includes the light from electronic devices, which can be disruptive to sleep. If you need to use electronic devices at night, consider wearing blue-blocking glasses or installing an app that filters the blue/green wavelength.
To avoid bright light before bed, you can use dimmer, ambient light instead of overhead lights. You can also try using a small, low-power lamp to help transition to bedtime and pitch darkness. Low illuminance and warm color temperatures may help with relaxation and getting into the right mindset for sleep.
Another way to avoid bright light before bed is to keep your bedroom as dark as possible. Blackout curtains can help foster a darker environment. If you share a bedroom with someone who prefers to keep the lights on, keep the lighting at the lowest brightness setting. If this is still bothersome, you can try wearing a close-fitting eye mask.
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Avoid caffeine, energy drinks, and heavy meals before bed
Caffeine and energy drinks are stimulants that can help you feel alert, but they can also disrupt your body's natural sleep cycle. Caffeine can remain in your system for up to 4.5 hours, so it is recommended to avoid caffeine after noon if you are sensitive to it. If you are not caffeine sensitive, you should still avoid consuming caffeine 6 hours before bedtime, as studies have shown that caffeine reduces total sleep time by more than 1 hour, even when consumed 6 hours prior to sleep.
Energy drinks often contain two to three times more caffeine than soda or coffee, and their high sugar content can also disrupt your sleep. Therefore, it is best to avoid energy drinks and opt for decaffeinated or herbal tea, milk, or sparkling water instead.
Heavy meals before bed can also disrupt your sleep. Eating a large meal close to bedtime can alter your sleep/wake cycles by redirecting blood flow to your gut for digestion, resulting in less blood flow to your brain. It is recommended to eat your last meal 2 to 3 hours before bed to give your body enough time to digest. Eating a light snack containing carbs and protein, such as wheat toast with almond butter, can be a better option before bedtime.
Additionally, it is important to maintain a consistent sleep schedule and create a bedtime routine that includes winding-down activities such as reading or listening to soothing music. This will help reinforce a healthy sleep pattern over time.
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Exercise daily and practice relaxation techniques
Exercise and relaxation techniques are key components of a healthy lifestyle, and they can significantly improve your sleep quality.
Firstly, daily exercise is an effective way to promote better sleep. The body's internal clock, or circadian rhythm, is the principal driver of our sleep-wake cycle, and exercise can help regulate this cycle. Aim to incorporate physical activity into your daily routine, whether it's a morning walk, an evening yoga session, or a workout at the gym. Just be mindful of the timing of your workouts, as exercising too close to bedtime may make it harder to fall asleep.
In addition to exercise, relaxation techniques play a crucial role in improving sleep. Techniques such as deep breathing exercises, yoga nidra, and meditation can help you unwind and prepare your mind and body for sleep. For example, diaphragmatic breathing involves placing one hand on your upper chest and the other below your rib cage. Breathe in through your nose, feeling your belly expand, and then exhale slowly through your mouth. This technique helps to relax your muscles, increase oxygen levels, and imitate the breathing patterns that occur during sleep.
Yoga nidra is another powerful relaxation technique. This form of meditative yoga involves lying on your back, visualizing different parts of your body, and focusing on your breath. It induces a state of calm and has been shown to improve sleep quality, reduce insomnia, and lower stress levels.
Additionally, creating bedtime rituals that signal to your body that it's time to wind down can be beneficial. This could include drinking chamomile tea, reading a book, or practicing meditation or deep breathing exercises before bed. These rituals act as cues, helping to establish a consistent sleep routine and improving sleep quality over time.
Finally, it's important to prioritize consistency in your daily routines and sleep schedule. Our bodies thrive on routine, and by maintaining a regular sleep schedule, even on weekends, you reinforce healthy sleep patterns. This consistency in your daily habits and bedtime routines will help you optimize your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.
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Keep your sleep area quiet, dark, and comfortable
Keeping your sleep area quiet, dark, and comfortable is essential for a good night's rest. Here are some tips to achieve this:
Quiet
Creating a quiet sleep environment can be crucial for promoting sleep. If you live in a noisy neighbourhood, consider using white noise to mask environmental noise. You can create white noise by using a fan, a white noise machine, or a phone application. Alternatively, you can wear earplugs to block out unwanted sounds.
Dark
Exposure to light, especially blue light from electronic devices, can disrupt your sleep. It is important to limit your exposure to light before bedtime. Avoid using smartphones, tablets, and computers at least an hour before bed, as these devices emit blue light that can interfere with your sleep. Instead, use dimmer, ambient lighting to prepare your body for sleep. Lower your shades or invest in blackout curtains to keep your bedroom dark throughout the night.
Comfortable
Maintaining a comfortable sleep environment involves regulating temperature, ventilation, and bedding. The ideal bedroom temperature for sleeping is generally considered to be between 60 to 67 degrees Fahrenheit (18.3 degrees Celsius), although you may need to experiment to find your optimal temperature. A cooler bedroom can facilitate a decrease in body temperature, which naturally occurs during sleep. Ensure your bedroom is well-ventilated, as a stuffy room can hinder sleep. Choose bedding that suits your preferences, adding or removing layers as needed to stay comfortable throughout the night.
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Frequently asked questions
The first step is to create a detailed action plan. Research has shown that the most difficult aspect of changing habits is implementing changes. Action plans help us make health-related changes by writing down "when, where, and how" we intend to change our habits.
Action plans should be written in an "if (insert situation, e.g. a time and a place), then I will (insert solution)" format. For example, "if it is 10 pm, then I will make a cup of chamomile tea and read a book for 30 minutes before bed."
It is important to link specific situations to a particular action. This makes it more likely that the action becomes automatic in response to cues. For example, "if I am at home at night, then I will turn the overhead lights off and turn on the dimmer lights."
Common sleep cues include when you set your alarms, when you are most active during the day, when you eat, and when you go to bed. It is also important to consider your exposure to light and your consumption of stimulants such as caffeine and alcohol.
Changing sleep habits, particularly if you have had poor sleep for years, takes time and discipline. It may take a few months for the novelty of sleeping well to wear off, so don't get upset with yourself if you don't see immediate results.
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