First things first, let’s talk sleep – the recommendation for adults is to get 7 to 9 hours of quality sleep every night. Of course, we have nights where we don’t hit this, maybe staying up too late doing things we should (or shouldn’t, not my business) be doing. It happens, and it’s okay! But the goal should be 7 to 9 hours, and this is because of the large health implications that quality sleep has on our bodies.
Sleep is critical. Now I don’t mean that a good night’s rest keeps you from questioning your life choices before your first sip of coffee! Or maybe it does! What I mean is quality sleep directly improves immune function, cognitive function, mental health, and metabolic balance. On the flip side, poor sleep or sleep deprivation can significantly increase the risk of chronic diseases and negatively impact quality of life.
If you find yourself not getting enough sleep or having trouble falling asleep, there are multiple tools and steps that you can add to your daily routine to promote better sleep quality. Honestly, even if you do get sufficient sleep, these tools can be incredibly useful.
So here they are!
- Create a consistent sleep pattern – winding down (this can mean cleaning up, skincare routine, shower, hygiene, etc.), going to bed and waking up at the same time every day.
- Optimize the environment – dark, cool and quiet (but not silent). Research suggests that relaxing music can support sleep quality.
- Natural light exposure in the morning – this can be tricky based on where you are and time of year, but spending time outdoors helps regulate melatonin production and supports the body’s natural sleep-wake cycle.
- Mindful substance use – no alcohol within 3 hours prior to going to bed and avoid nighttime caffeinated drinks (it is best to avoid caffeine after 2pm).
- Eliminating naps – I know. I wasn’t happy about this either. BUT- if a nap is needed, try to keep it no longer than 20 minutes and not after 2pm.
- Physical activity – if possible, either in the morning or afternoon. Regular exercise enhances sleep quality and duration.
- Reduce light at night – especially blue light, which means turning off the TV and phone as you wind down and go to bed.
- Mind-body movement – studies have shown that performing mind-body movements, such as yoga, has positive effects on improving sleep quality.
Try adding some of these to your routine and see how your sleep quality shifts!
More info: Sleep Health and Sleep Hygiene | Lifestyle Medicine, Sleep Health Promotion Interventions and Their Effectiveness: An Umbrella Review – PMC