Your Ultimate Guide to Better Sleep
Are you tossing and turning at night? Feeling unrefreshed when you wake in the morning? Struggling to get through the day without reaching for coffee or sweet treats? Experiencing that frustrating mental haze or brain fog where you can't quite think clearly? You are not alone here. Quality sleep is one of the foundations of good health, yet so many of us struggle to get enough of it.
The good news? Improving your sleep might be simpler than you think. It all comes down to sleep hygiene. These are the habits and practices that set you up for a restful night, which can improve your energy levels and support optimal health.
Why Sleep Matters More Than You May Realise
When you consistently miss out on quality sleep, the effects can ripple through every aspect of your life. Poor sleep may:
Weaken your immune system, leaving you more susceptible to illness.
Impair memory consolidation and learning ability.
Reduce your productivity and creativity throughout the day.
Influence what and how much you eat, and increase the likelihood of overeating.
Affect your mood, potentially leading to irritability, anxiety, and feeling down.
Slow your reaction time and decision-making skills, similar to being intoxicated.
Disrupt your hormones, affecting everything from your appetite to your stress response.
Accelerate aging and impact your skin's ability to repair itself.
Increase your risk of chronic conditions, such as heart disease, diabetes, and obesity.
In short, sleep is not just about feeling well rested. It is about feeling energised and more like yourself, capable of taking on what the day throws at you, and supporting your overall wellness.
How Much Sleep Do You Actually Need?
While everyone is different, here are the baseline recommendations:
Ages 14-17: 8-10 hours per night.
Ages 18-64: 7-9 hours per night.
Ages 65+: 7-8 hours per night.
If you are consistently getting less than these amounts, and struggling to get through your days, it might be time to consider prioritising your sleep routine.
What Is Keeping You Awake?
Understanding the culprits behind poor sleep is the first step to fixing it. Common sleep disruptors may include:
Circadian rhythm disruptions: Your internal body clock can be thrown off by irregular schedules, including work and your social life.
Stress: Racing thoughts and worries can make it hard for you to wind down at the end of the day.
Electronic devices: Television, tablets, computer screens and mobile devices emit blue light and may disrupt optimal sleep, especially when used close to bedtime.
Stimulants: Caffeine, alcohol, and other drugs may interfere with the quality of your sleep.
10 Proven Tips to Improve Your Sleep Quality
Are you ready to transform your nights? Here are ten practical strategies that you can start to implement from today:
1. Stick to a Consistent Sleep Schedule
Go to bed and wake up at approximately the same time every day. Yes, even on weekends. This consistency can help your body to understand when it is time to sleep. Late nights and sleeping in can actually disrupt your mood and energy levels.
2. Get Morning Sunlight
Aim to get sunlight within the first 30-60 minutes of waking up, ideally for about 10-30 minutes. Ditch the sunglasses as this can block the light getting to your eyes. This natural light exposure helps to regulate your circadian rhythm and sets you up for better sleep that night.
3. Move Your Body During the Day
Regular exercise can help you to fall asleep more easily in the evening. Go for a walk, practice yoga, or hit the gym. Just avoid intense workouts too close to bedtime, as they can be overstimulating.
4. Be Smart About Caffeine
Limit your caffeine intake and avoid it after lunch. This includes coffee, regular tea, soft drinks like cola, and energy drinks. These stimulants can significantly interfere with your ability to fall asleep hours later.
5. Skip the Daytime Naps (Or Keep Them Short)
Avoiding naps can help to ensure that you are sleepy at bedtime. If you absolutely need to rest, keep naps under 20-30 minutes and finish them before 3pm.
6. Rethink That Nightcap
While alcohol might make you feel drowsy initially, it can make you restless and significantly reduce your sleep quality throughout the night.
7. Create a Digital Curfew
Stop using electronic devices such as TV, laptops, tablets and phones at least 30 minutes (ideally 1-2 hours) before bed. The blue light they emit stimulates your brain and suppresses melatonin production, the hormone naturally produced by your body that regulates your sleep-wake cycle (circadian rhythm).
8. Develop a Calming Bedtime Routine
Signal to your body that it is time to wind down. Try drinking a herbal tea or some warm milk, practicing breathing exercises or meditation, writing in a gratitude journal, doing some relaxing stretches like Yin Yoga, or reading a book. Having a regular routine will help your body to recognise it is time for sleep.
9. Optimise Your Sleep Environment
Keep your bedroom cool, dark, and quiet. Here is some important advice: use your bed only for sleep and sex. Your body will learn to associate your bed with these activities, making it easier to fall asleep. Avoid watching TV, snacking, or using your laptop in bed.
10. Only Go to Bed When You Are Actually Sleepy
If you are lying awake and can't fall asleep, try not to force it. Get out of bed and do something calming or boring until you feel tired, like folding laundry, reading a book or journalling. Keep lights off or low to avoid overstimulation, and avoid looking at your phone or turning on the TV.
Bonus Sleep Tips:
Try a warm bath: Your body temperature drops after a warm bath, which can trigger feelings of tiredness.
Don't watch the clock: Checking the time exposes you to blue light and further increases stress about not sleeping, which ironically may keep you more awake.
Avoid heavy meals before bed: Give your body time to digest before lying down by finishing your evening meal 3+ hours before bed.
Your Sleep Journey Starts Tonight
Improving your sleep habits does not mean that you need to implement all of these strategies all at once. Start with one or two that resonate with you, and gradually build from there. Small, consistent changes can lead to dramatically better sleep, and better overall health.
Remember, quality sleep is not a luxury; it is a necessity. By prioritising your sleep hygiene, you are investing in your physical health, mental wellbeing, and overall quality of life.
Sweet dreams!
Are you looking for support with your health goals?
Consider booking a 1:1 Clinical Nutrition consultation where together we can identify your specific needs and create a personalised nutrition plan that works for your lifestyle and preferences.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Face-to-face and Telehealth appointments available (Australia wide).
If you have any questions or would like personalised guidance, feel free to reach out admin@katiehopcraft.com.au
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.