9 Simple Strategies for Getting a Good Night’s Sleep

In recent weeks I’ve heard numerous friends and family members comment that they just want to be able to sleep again. For the most part, these loved ones aren’t suffering from medical conditions that prevent them from sleeping; they’re simply overwhelmed by all that is going on around them (COVID-19, natural disasters, financial struggles, political concerns, etc.). I understand this because I’ve been feeling a little overwhelmed, too.

We all know that we don’t feel good when we aren’t getting sufficient sleep, but did you know that lack of sleep can actually have negative impacts on your health? Insufficient sleep is associated with increased weight gain, poor brain function, and increased risk of developing heart disease, type 2 diabetes, depression, and infections.

Thankfully, there are numerous strategies that we can use to help us get enough high-quality sleep that we feel good and avoid increasing our risk of these health issues.

How to get a good night’s sleep

Be mindful of light

Each body has a circadian rhythm (endogenous, entrainable biological process) that controls the sleep-wake cycle. Light-dark cycles can speed up, slow down, or reset our circadian rhythms. This means that it is critical that we be mindful of light, especially two types of light, if we are going to get good sleep.

The first type of light is natural sunlight or bright light. Exposure to bright light during the day, especially early in the day, promotes healthy circadian rhythms. Individuals who get daytime exposure to bright light have more daytime energy, fall asleep more quickly, and sleep more deeply than individuals who do not get daytime exposure to bright light.

The second type of light is blue light. This is a type of light emitted by screens on electronics including smartphones and computers. Seeing blue light in the evening and at night (when it is getting dark outside) tricks the brain into thinking it is still daytime, so the brain doesn’t release melatonin. Melatonin is a hormone that helps the body relax and get into deep sleep.

If we are going to get good sleep at night, then we need to expose ourselves to bright light during the day and avoid using screens before bed. If we need to use screens, then we can utilize special glasses or apps that block blue light.

Change the bedroom environment

Poor quality sleep can result from the conditions in our bedrooms. There are four main things we need to consider.

Light

As noted above, it is good to be exposed to bright light during the day but not at night. We should avoid using bright nightlights and alarm clocks with bright displays. If light from outside the home streams in through bedroom windows, then we should consider using blackout curtains to block the light.

Noise

Noise, such as that from traffic or a barking dog, has a negative impact on sleep. If possible, we should sleep in bedrooms that are far from these noises. If this isn’t possible, we can consider using white noise machines to mask the noises.

Temperature

Feeling too hot or too cold makes it difficult to sleep. Though each individual is a little different, studies indicate that the optimal temperature for sleeping is around 70°F. If the temperatures in our homes are warmer than this, we can use fans.

Mattress and bedding

Uncomfortable mattresses and bedding contribute to poor sleep. Sheets and pillows can be replaced pretty affordably, but high-quality mattresses are more expensive. My personal approach to purchasing a mattress is to buy the best quality I can afford. This is because I want the mattress to last a number of years and sleep is important to invest in. I recommend reading lots of reviews and taking some time to lay on various mattresses before committing to one.

Be careful with caffeine and alcohol

Caffeine is a stimulant. This can be helpful when we consume it during daytime hours, but it is harmful later in the day because it can keep our bodies from naturally relaxing at night. A good rule of thumb is to avoid caffeine during the 6 hours before going to bed.

Alcohol is a depressant (it inhibits the central nervous system). It may seem like it is a good idea to consume it before bed because it makes people feel drowsy, but it actually causes poor sleep. It can increase disrupted sleep, snoring, and the symptoms of sleep apnea. It also decreases melatonin production, which is critical for sleep, and may decrease the normal nighttime elevations in human growth hormone. It’s best for us to avoid alcohol before bed.

Get in a routine

Going to bed at the same time each night and getting up at the same time each morning helps support healthy circadian rhythms. This is difficult for many individuals because they prefer to stay up late and sleep in on the weekends. However, studies show that having consistent sleep and wake times is one of the easiest ways to get better sleep.

Having a bedtime routine is also important. We know this is true for kids, but many of us don’t realize this is also true for adults! When we engage in bedtime routines, the routine activities signal our minds and bodies that it is almost time for bed. Good bedtime routines include activities like drinking a small glass of milk, listening to calming music, or taking a bath. Warm showers or baths are especially good for bedtime routines because studies show that people fall asleep more quickly and sleep more deeply after taking one. On the other hand, drinking a lot and eating a lot are not good activities because they can disrupt the normal release of melatonin, cause discomfort, and require us to get up to use the restroom during the night.

Get some exercise (but not before bed)

Exercise is so important for our health. It’s no surprise that it impacts our sleep. Individuals who get daytime exercise fall asleep more quickly and sleep longer than individuals who don’t. It’s important to note that we should try to avoid exercising immediately before going to bed because exercise has stimulating effects and may make it more difficult to fall asleep.

Avoid irregular or lengthy naps

Not all naps are problematic, but long naps and irregular naps (napping some days but not others) mess with our circadian rhythms. If we want to nap, the best thing to do is to try to nap regularly and to make sure our naps last for less than 30 minutes.

Rule out a sleep disorder

If we experience long-term issues with sleep, then it is important that we see our doctors. This is because sleep problems may be caused by medical conditions (for example, sleep apnea and sleep movement disorders). With proper treatment, these disorders can be managed so that sleep quality improves.

Take supplements

A number of supplements, especially melatonin, may help improve our sleep. Researchers have found that taking melatonin before bed can help individuals fall asleep more quickly, sleep more deeply, and have more energy when they wake. Other supplements, including ginkgo biloba, lavender, glycine, and magnesium, may also help improve our sleep. For safety, always check with your healthcare provider before taking a supplement.

Clear your mind

Many times we are unable to sleep because our minds are racing. Our bodies will be still and resting, but our minds will be trying to problem solve or worrying about something happening in our lives. In order to get a good night’s sleep, we need to clear our minds. We each need to find a strategy that works for us as individuals. Common strategies include praying, listening to music, journaling, reading, deep breathing exercises, and visualization.

Final thoughts

I’m definitely guilty of things like drinking caffeine too late in the day and not getting much exercise. I’m especially bad at clearing my mind before bed! Thankfully, these are things I can change relatively easily, which means I should soon be getting better sleep.

For additional information on getting sufficient sleep, please visit my sources:

• 8 Secrets to a Good Night’s Sleep
• 17 Proven Tips to Sleep Better at Night
• Sleep Tips: 6 Steps to Better Sleep

What about you? Do you get enough sleep? If not, which of these strategies would benefit you the most?

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Busy Monday and Over the Moon.