Miya Pearson
Sleep is an essential pillar of health, alongside a nutritious diet and regular exercise. However, with busy schedules and stressful lives, many people struggle to get a good night's rest. Fortunately, there are several strategies and techniques that can help you train yourself to sleep better. From establishing a sleep routine to creating a sleep-friendly environment, you can take control of your sleep habits and improve your overall well-being. So, whether you're dealing with occasional sleepless nights or chronic insomnia, read on to explore the world of sleep training and discover the benefits of a well-rested mind and body.
| Characteristics | Values |
|---|---|
| Avoid caffeine | Stop consuming caffeine 8 to 13 hours before bedtime |
| Limit alcohol | Avoid drinking alcohol 2 to 3 hours before bedtime |
| Relax | Try quiet reading, low-impact stretching, listening to soothing music, relaxation exercises, deep breathing exercises, meditation, etc. |
| Avoid mentally taxing tasks | Avoid tasks that are mentally taxing 2 hours before bedtime |
| Put away electronics | Put away all electronics 1 hour before bedtime |
| Sleep routine | Establish a sleep routine and a target bedtime that allows for at least 7 hours of sleep |
| Reduce light and noise | Use blackout curtains, a sleep mask, earplugs, etc. |
| Limit food | Avoid eating large meals 2 to 3 hours before bedtime |
| Exercise | Exercise daily, but not too close to bedtime |
| Bedding | Choose a mattress, pillow, sheets, and blankets that are comfortable and help maintain a comfortable temperature |
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What You'll Learn
Avoid caffeine, alcohol, and heavy meals before bed
Caffeine, alcohol, and heavy meals can all disrupt your sleep, so it's important to avoid them before bed if you want to train yourself to sleep better. Caffeine is a stimulant, and even a single dose can reduce your total sleep time by 45 minutes and decrease your overall sleep efficiency by 7%. To avoid this, it's best to avoid consuming caffeine at least 8–10 hours before bedtime. If you're taking a caffeine supplement, that time frame increases to 13 hours.
Alcohol can also negatively affect your sleep, hormone levels, and melatonin production, which is crucial for regulating your body's circadian rhythm. While an occasional drink at dinner is unlikely to be harmful, it's best to avoid drinking alcohol too close to bedtime on most nights.
Heavy meals can also disrupt your sleep. Eating a large meal within two to three hours of bedtime can keep you awake, so try to avoid heavy meals at least three hours before bed. If you're hungry, opt for a small, healthy snack instead, such as an apple with a slice of cheese or a few whole-wheat crackers.
In addition to avoiding caffeine, alcohol, and heavy meals, there are other strategies you can incorporate into your bedtime routine to improve your sleep. This includes establishing a consistent sleep schedule, creating a relaxing environment, and practicing relaxation techniques such as deep breathing or meditation. Regular exercise can also promote better sleep, but it's best to avoid vigorous workouts within 90 minutes to two hours of bedtime.
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Establish a sleep routine and a relaxing environment
Establishing a sleep routine and a relaxing environment is essential for improving your sleep. Firstly, try to go to bed and wake up at the same time every day, even on weekends. This helps your body get accustomed to a healthy sleep routine. If you constantly wake up at different times, it can be challenging for your body to adjust.
Secondly, create a bedtime routine that helps you wind down and relax. Start this routine a few hours before your set bedtime. During this time, avoid mentally taxing tasks, and limit your exposure to electronics and bright lights. You can also try relaxation techniques such as deep breathing exercises, meditation, or quiet reading. Finding what works for you is important, so feel free to experiment with different techniques.
Thirdly, ensure your bedroom environment is optimised for sleep. This includes reducing light and noise close to bedtime. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable atmosphere. Additionally, maintain a pleasant temperature in your room, as a cool environment is generally more conducive to sleep.
Lastly, pay attention to your diet and physical activity. Avoid stimulants such as caffeine and alcohol close to bedtime, as they can disrupt your sleep. Instead, try natural sleep aids like warm milk, chamomile tea, or tart cherry juice, which may support melatonin production. Regular exercise can also improve your sleep, but avoid vigorous workouts too close to bedtime, as they may stimulate your body and make it harder to fall asleep.
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Exercise daily, but not too close to bedtime
Exercise is a great way to improve your sleep quality. Regular physical exercise can help you relax and get a better night's sleep. It boosts the effect of natural sleep hormones such as melatonin, which is triggered by the body's response to reduced light exposure. Morning workouts that expose you to bright daylight will help your natural circadian rhythm. A 2017 study of more than 100 office workers found that those exposed to a lot of light in the morning fell asleep faster at night.
However, the timing of your workouts is crucial. While exercising too close to bedtime can be stimulating, disrupting your sleep, exercising earlier in the day can help you fall asleep more easily at night. This is because aerobic exercise releases endorphins, chemicals that keep people awake, and raises your core body temperature, signalling to your body that it's time to get up and start your day. As a result, it is recommended to avoid exercising within two hours of bedtime.
If you find yourself unable to sleep, get up and do something relaxing, like reading a book or listening to quiet music. Only go back to bed when you feel sleepier.
If you're struggling to sleep, it's important to evaluate your bedroom environment and optimise your sleep schedule. This includes reducing light and noise close to bedtime and limiting food and drink consumption before bed.
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Manage stress and worries with relaxation techniques
Stress and anxiety are common barriers to a good night's sleep. The good news is that there are many relaxation techniques to help you wind down and prepare for a restful night.
First, it's important to give yourself time to wind down before bed. This could be reading a book, listening to soothing music, or doing some light stretching. Controlled breathing exercises are also a great way to relax. Inhale slowly and deeply, then exhale. Mindfulness meditation, progressive muscle relaxation, and guided imagery are also effective relaxation techniques.
If you often lie awake worrying, try setting aside time before bed to make a to-do list for the next day. This can help to put your mind at ease. Talking to someone you trust or writing down your concerns in a notebook can also help to manage stress and worries.
Exercise is another effective way to manage stress and improve sleep. Aim for moderate aerobic exercise, as this boosts the amount of deep sleep you get. Just be mindful of the timing of your workouts. Morning workouts that expose you to bright daylight will help your natural circadian rhythm. Avoid exercising too close to bedtime, as it may be stimulating.
Finally, creating a comfortable sleep environment is key. Make sure your room is well-ventilated and at a comfortable temperature—most people sleep better in a slightly cooler room. Blackout curtains or a sleep mask can block out light, and earplugs or white noise machines can help minimise noise distractions.
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Make your bedroom dark, quiet, and cool
To train yourself to sleep better, it is important to make your bedroom dark, quiet, and cool.
Firstly, ensure your room is dark. Excess light exposure can disrupt your sleep and circadian rhythm. Blackout curtains or blinds over your windows can block light and prevent it from interfering with your rest. Keeping your phone out of the room or facing down can also help avoid unwanted light.
Secondly, make your room quiet. Keeping noise to a minimum is essential for a sleep-friendly environment. If you cannot eliminate nearby sources of noise, consider using a fan, white noise machine, or playing ambient sounds like rainfall or gentle music to drown out the noise. Alternatively, you can use earplugs or headphones to block out the noise.
Lastly, maintain a cool temperature in your room. Most research supports sleeping in a cooler room, typically around 65 to 68 degrees Fahrenheit. A cool room is usually better for sleep than a hot or stuffy one. Ensure your room is well-ventilated, and consider investing in bedding that helps maintain a comfortable temperature.
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Frequently asked questions
Implement a bedtime routine with relaxing activities, such as a warm bath or meditation. Avoid napping in the afternoon or evening, and exercise regularly, but not too late in the day.
According to sleep expert Jim Horne, people can cut down their sleep to about 6 hours a night plus a short nap during the day, but this must be done gradually. Over a few weeks, go to bed an hour or so later each night and stick to the same wake-up time.
Your bedroom should be dark, cool, and quiet. Use blackout curtains or a sleep mask to block out light, and earplugs or a white noise machine to block out noise. Ensure your mattress and bedding are comfortable and supportive.
Avoid caffeine at least 8 hours before bedtime, and alcohol and large meals 3 hours before bed.
Try quiet reading, low-impact stretching, listening to soothing music, or relaxation exercises such as controlled breathing, mindfulness meditation, progressive muscle relaxation, or guided imagery.
