Ashwin Lewis
Sleep is a basic physiological need, and millions of people struggle to get enough of it. Insomnia may be caused by something as simple as consuming too much caffeine or as complex as an underlying medical condition. While sleeping pills can be effective in the short term, they are not a long-term solution and can lead to dependency. There are, however, many natural ways to improve sleep quality. These include maintaining a consistent sleep schedule, exercising, limiting exposure to screens and unnatural light, and creating a relaxing bedtime routine.
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What You'll Learn
Keep a cool, dark, quiet bedroom
A cool, dark, quiet bedroom is an essential part of good sleep hygiene. A cool bedroom is especially important, as raising your core body temperature signals to your body that it's time to get up and get going. Keeping your bedroom cooler at night than during the day can help with this—a nighttime temperature between 65 and 69 degrees Fahrenheit is best for most people.
To keep your bedroom cool, you can use a fan or air conditioning. If you don't have access to these, try opening a window, or sleeping with just a sheet or thin blanket. You can also take a cool shower or bath before bed to help lower your body temperature.
To keep your bedroom dark, use blackout curtains or shades, especially if morning light wakes you up too early. If you can't install blackout curtains or shades, try using a sleep mask. This will also ensure that your eyes are not exposed to light while you sleep, which can disrupt your sleep.
To keep your bedroom quiet, try to minimise any external noise. If you live in a noisy area, consider using a white noise machine or earplugs to mask distracting sounds. You should also turn off all electronic devices, such as your computer, tablet, and smartphone, at least one hour before going to bed. The light from these screens stimulates the brain and makes it hard to fall asleep.
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Exercise daily, but not before bed
Exercise is a great way to improve your sleep quality, but it's important to time it right. Regular exercise in the morning or early afternoon can improve your sleep because physical activity releases stress, preparing your body for a good night's rest. A 2011 study found that participants who got 150 hours of moderate to intense exercise slept better.
However, it's best to avoid vigorous exercise within two hours of bedtime. This is because exercise raises your core body temperature, and this temperature spike signals to your body that it's time to get up and start your day. Instead, opt for relaxing exercises like gentle yoga in the evening.
If you're unable to exercise in the morning or afternoon, there are still ways to improve your sleep quality. You can try limiting naps to 30 minutes and never after 3 pm, or exposing yourself to sunlight or bright light during the day.
If you're still struggling to sleep, you might consider working with a sleep therapist who specializes in cognitive behavioral therapy for insomnia (CBT-I).
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Avoid caffeine, nicotine, and alcohol
Caffeine, nicotine, and alcohol are stimulants that can disrupt your sleep. Caffeine and nicotine are obvious stimulants, but alcohol can also interfere with your sleep. It is best to reduce or eliminate these substances, especially during the day and in the evening.
Caffeine is a well-known stimulant that can prevent your body from initiating sleep. It is important to be mindful of your caffeine intake throughout the day, as it can have a significant impact on your sleep. The effects of caffeine can last for up to six hours, so it is recommended to have your last caffeinated beverage at least six hours before bedtime. This includes coffee, soda, chocolate, and certain teas.
Alcohol is often viewed as a sleep aid, but it can actually disrupt your sleep quality. While alcohol may help you fall asleep initially, it can lead to fragmented sleep and reduce your time in the deeper, restorative stages of sleep. Additionally, alcohol can cause or increase sleep apnea, a condition where your breathing stops and starts during sleep.
Nicotine is another stimulant that can disrupt your sleep. It is a stimulant found in tobacco products, and it can make it harder to fall asleep and stay asleep. If you smoke, you may find yourself waking up frequently throughout the night due to the stimulating effects of nicotine. Quitting smoking can improve your sleep quality and overall health.
It is important to be mindful of your consumption of caffeine, nicotine, and alcohol, especially if you are struggling with sleep issues. Reducing or eliminating these substances can significantly improve your sleep quality and help you feel more rested and energized during the day.
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Establish a consistent sleep schedule
Establishing a consistent sleep schedule is one of the most important things you can do to improve your sleep. Sleep is a natural function and a basic physiological need, and insufficient sleep can have a negative impact on your health. A consistent sleep schedule will reinforce your body's internal biological clock, making it easier to fall asleep and wake up.
To establish a consistent sleep schedule, it is recommended to go to bed and wake up at the same time every day, even on weekends. This may involve making some changes to your daily routine and bedtime habits. For example, it is advisable to turn off your computer, tablet, and smartphone at least an hour before going to bed, as the light from the screen stimulates the brain and makes it difficult to fall asleep. Instead, you can relax and clear your mind before bedtime by reading a book, listening to quiet music, or taking a warm bath. If you're unable to fall asleep after 15-20 minutes, get out of bed and go to another quiet place, returning to bed only when you feel sleepy.
It is also important to consider your daytime habits. Exercising every day will help you sleep better at night, but it's best to restrict vigorous exercise to the morning or early afternoon. Relaxing exercises like gentle yoga can be done closer to bedtime. Exposure to sunlight or bright light during the day can also improve your sleep, and it's recommended to limit naps to 30 minutes and never after 3 pm.
If you're struggling to fall asleep or stay asleep, it may be helpful to keep a sleep log to identify any habits that may be affecting your sleep. This can include noting your caffeine intake, as caffeine can prevent your body from initiating sleep. It's advised to have your last caffeinated drink at least six hours before bedtime and to reduce or eliminate caffeine and other stimulants during the day. Additionally, alcohol can interfere with sleep, so it's best to avoid drinking alcohol in the evening.
By making these changes and establishing a consistent sleep schedule, you can improve your sleep quality and overall health without resorting to drugs or sleeping pills.
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Try melatonin supplements or herbal tea
If you are having trouble sleeping, melatonin supplements may be able to help. Melatonin is a hormone that is naturally released in the brain four hours before we start to feel sleepy. However, exposure to unnatural light from sources such as phones, laptops, or TVs can prevent the release of melatonin, making it difficult to fall asleep. To counter this, you can try taking melatonin supplements, which are available over the counter at your local pharmacy. It is recommended to take 1 to 3 milligrams two hours before bedtime. If melatonin supplements help you fall asleep, it is safe to take them nightly for one to two months. After that, you should stop taking them and assess how your sleep is.
It is important to note that melatonin supplements are not regulated by the FDA, so the per-pill dosages and ingredients may differ between manufacturers. Therefore, it is important to consistently buy the same brand of melatonin supplements. Additionally, do not use melatonin if you are pregnant or breastfeeding, or if you have an autoimmune disorder, a seizure disorder, or depression. If you have diabetes or high blood pressure, talk to your healthcare provider before taking melatonin. Melatonin supplements may also raise blood sugar levels and increase blood pressure in people taking certain hypertension medications.
If you are hesitant to take melatonin supplements, you can try to make the most of your body's natural melatonin production by getting exposure to daylight during the morning and afternoon. You can also keep the lights low in the evening and avoid looking at bright screens close-up to help your mind and body prepare for sleep.
Alternatively, herbal tea can be a great way to relax and unwind before bed. Tea blends containing ingredients such as chamomile, lemongrass, rose hips, and lavender can help your body physically sedate and de-stress, while teas containing valerian root can help mitigate insomnia. Unlike coffee, chocolate, and certain teas, herbal teas do not contain caffeine, so they won't interfere with your sleep.
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Frequently asked questions
Try to establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This reinforces your body’s internal biological clock, making it easier to fall asleep and wake up.
Reducing exposure to unnatural light and blue light from screens before bed can help improve your sleep quality. Turn off your computer, tablet, and smartphone at least an hour before going to bed. You can also try using room-darkening shades if morning light wakes you up too early.
Some natural remedies that may help improve sleep include warm milk, chamomile tea, and tart cherry juice. These drinks are believed to contain chemicals that simulate the effects of tryptophan in the brain, which is involved in the sleep-wake transition.
Regular exercise during the day can help improve nighttime sleep quality. However, avoid vigorous exercise within two hours of bedtime, as it may interfere with sleep. Relaxing activities such as gentle yoga or reading a book before bed can also help prepare your body and mind for sleep.
