Better Sleep: 30 Days To Transform Your Slumber

Sleep is essential for both physical and mental well-being, and a good night's sleep can be achieved by making changes to your diet, lifestyle, and environment. A 30-day plan can help you improve your sleep by providing a structured approach to implementing various techniques and habits that promote better sleep. This includes addressing factors such as your sleep environment, sleep schedule, pre-bed activities, and exposure to light and electronics.

Wake up and go to bed at the same time every day

Waking up and going to bed at the same time every day is a cornerstone of good sleep hygiene. Our bodies follow a circadian rhythm, and this relies on consistency. A fixed wake-up time is a cue to your body about when you should be awake and when you should be asleep.

The first step to improving your sleep is to select a wake-up time that you can stick to every day, including weekends. This isn't about forcing yourself to become an early bird if you're naturally a night owl. Pick a time that works for you and your schedule. Once you've selected your wake-up time, the next step is to choose a bedtime that will allow you to get the recommended seven to eight hours of sleep each night.

Sticking to a consistent sleep schedule will help build a strong desire for sleep throughout the day. This sleep drive gradually builds, and interrupting it by sleeping in will make it harder to fall asleep the next night. Waking up and going to bed at the same time every day will also help you fall asleep more easily and reduce insomnia.

It's important to be strict with yourself when it comes to your sleep schedule. That means no hitting the snooze button! If you struggle to get up when your alarm goes off, try putting your alarm clock across the room so you have to get out of bed to turn it off. You could also set multiple alarms or enlist someone to help you get up.

Give yourself a couple of weeks to adjust to your new sleep schedule. If you're still having trouble sleeping, consider seeking advice from a sleep specialist or participating in a cognitive behavioural therapy for insomnia (CBT-I) program.

Remove electronics from the bedroom

Removing electronics from the bedroom is one of the most effective ways to improve your sleep. The blue light emitted by electronic devices such as phones, laptops, and TVs stimulates your brain and disrupts your body's natural production of melatonin, the hormone that makes you feel sleepy. This can cause you to stay up later than intended and feel less alert the next day.

Create a dedicated space for electronics outside the bedroom: Choose a spot outside your bedroom to keep all your devices while you sleep. This can be a practical place to charge your devices so they are ready for use the next day.

Develop a new bedtime routine: Design a bedtime routine that doesn't involve technology. Include practical steps like putting on pajamas, as well as relaxing activities such as stretching or reading under dim light.

Set consistent "screens off" and "lights out" times: Establish a firm deadline for turning off your devices and a consistent bedtime. This will help you stick to a regular sleep schedule and avoid the temptation to stay up late checking emails or watching one more episode.

Keep something to read nearby: Reading a printed book or magazine before bed can be a great way to relax and reduce your screen time.

Don't work in bed: Reserve your bed only for sleep and sex. This will help your brain associate being in bed with sleeping, reducing the urge to bring technology into the bedroom.

Use a basic alarm clock: Replace your phone alarm with a basic alarm clock to ensure you still wake up on time. Most alarm clocks have low-brightness settings to keep your bedroom dark.

Consider a white noise machine: If you use your phone to play soothing sounds, a white noise machine can be a good alternative. This will help you relax without having your phone nearby.

Learn relaxation techniques: Techniques like deep breathing or mindfulness meditation can help calm your mind and make it easier to fall asleep, especially if you feel anxious about being away from your phone.

Set boundaries with friends, family, and work: Let your contacts know that you won't be accessible during the late evening and early morning. This will give you the freedom to make your bedroom technology-free without worrying about missing important messages or calls.

Reward yourself: Removing technology from the bedroom may feel challenging at first, so find ways to positively reinforce this new habit. Reward yourself for reaching milestones, such as one week, one month, or one year of maintaining a technology-free sleep environment.

By following these tips, you can create a bedroom environment that is more conducive to sleep and improve your overall sleep quality.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine is a great way to improve your sleep quality. Here are some tips to help you establish a soothing pre-sleep ritual:

Start with a comfortable bedroom environment

Optimising your bedroom environment is crucial for a good night's sleep. This includes maintaining a comfortable temperature, usually around 65°F (18.3°C), although this may vary depending on your personal preferences. Minimise external noise and light by using earplugs or blackout curtains if needed. Additionally, consider investing in a comfortable mattress, pillow, and bedding that suits your preferences.

Limit screen time before bed

The blue light emitted by electronic devices like smartphones and computers can negatively impact your sleep. Try to avoid screens for at least an hour before bedtime, and if possible, keep your bedroom free of electronics. Instead, engage in relaxing activities such as reading or listening to soothing music.

Establish a consistent sleep schedule

Consistency is key when it comes to sleep. Try to wake up and go to bed at the same time every day, even on weekends. This helps reinforce your body's circadian rhythm and improves your overall sleep quality.

Wind down with relaxing activities

Before bed, engage in activities that help you unwind and relax. This could include reading a book, practising deep breathing or meditation, taking a hot bath, or listening to soothing music. These activities can help signal to your body that it's time to prepare for sleep.

Avoid caffeine and alcohol close to bedtime

Caffeine and alcohol can disrupt your sleep. Avoid consuming caffeinated beverages at least eight hours before bedtime, and limit alcohol consumption, especially close to bedtime. Alcohol may induce drowsiness but can disrupt your sleep later in the night.

Optimise your daytime habits

Your daytime habits can also impact your sleep. Try to get natural light exposure during the day, and if possible, spend time outdoors. Regular exercise is beneficial, but avoid vigorous exercise right before bed, as it may hinder your body's ability to settle down for sleep.

Avoid caffeine and alcohol before bed

Caffeine and alcohol are two of the most popular beverages in the world. However, they can negatively impact your sleep quality if consumed too late in the day. Here are some reasons and tips to avoid caffeine and alcohol before bed to improve your sleep within 30 days:

Caffeine

Caffeine promotes alertness by blocking adenosine, a sleep-inducing chemical. The effects of caffeine can last for hours after consumption, even after the initial stimulating effects wear off. To ensure better sleep quality, it is recommended to avoid caffeine at least 8 hours before bedtime. For example, if your bedtime is 10 pm, avoid caffeine after 2 pm.

People have varying sensitivities to caffeine, and those who consume it more frequently may respond differently to those who don't drink it at all. If you notice insomnia, anxiety, or headaches, consider reducing your daily caffeine intake or limiting consumption to the morning or early afternoon.

Alcohol

While alcohol may make you feel sleepy initially, it can disrupt the quality of your sleep. It can help you fall asleep but may cause you to wake up in the middle of the night. To avoid this, it is recommended to avoid alcohol at least 3 hours before bedtime. For example, if your bedtime is at 11 pm, stop drinking alcohol by 8 pm.

Tips for Cutting Down on Caffeine and Alcohol:

• Gradually reduce your caffeine and alcohol intake to minimise withdrawal effects.
• Replace caffeine with other energy-boosting alternatives like morning light exposure, exercise, or a short power nap.
• Be mindful of the caffeine content in your diet and choose decaffeinated options, especially in the afternoon and evening.
• Opt for non-alcoholic beverages or mocktails if you usually drink alcohol close to bedtime.
• Keep a sleep diary to track how your sleep improves as you cut down on caffeine and alcohol.

Remember, it is essential to assess your commitment to improving your sleep. Making these changes can be challenging, but the reward of better sleep and improved vitality during the day is worth it!

Exercise regularly, but not before bed

Regular exercise is an important part of improving your sleep within 30 days. Working out is great for your body and mind, and it can also help you get a good night's sleep. However, it is generally recommended to avoid vigorous exercise right before bed.

Exercising too late in the day can interfere with how well you rest at night. This is because exercise causes the body to release endorphins, creating a level of brain activity that may keep some people awake. Additionally, exercise raises your core body temperature, signalling to your body clock that it is time to be awake. Therefore, it is best to avoid intense workouts such as high-intensity interval training (HIIT) or heavy weightlifting in the evening.

Instead, opt for light to moderate-intensity exercises if you choose to work out at night. This can include light to moderate weightlifting or yoga, for example. These types of exercises may help you fall asleep faster and improve your sleep quality. Just be sure to finish your workout at least one hour before bedtime to give your body enough time to wind down.

If you prefer more strenuous workouts, that's great too! Just be sure to complete them earlier in the day, preferably a few hours before bedtime. Aim for at least 75 minutes of vigorous-intensity activity each week.

Overall, the key is to be mindful of the timing and intensity of your workouts. Listen to your body and find an exercise routine that works best for you. Regular exercise, combined with other healthy sleep habits, will help you achieve your goal of sleeping better within 30 days.

Frequently asked questions