7 tips to unlock your best sleep
We all know the struggle of waking up feeling like we've barely slept, hitting the snooze button one time too many. It turns out, our day's success is deeply connected to the quality of sleep we get. Skimping on quality sleep doesn't just affect us physically, it impacts our ability to focus, our mood and our overall well-being.
So, what's the formula for unlocking sleep that leaves you thriving, not just surviving? Here are 7 key strategies to help you secure the restful, energising sleep that sets you up for success.
Stick to a schedule
Aim for 7-9 hours of sleep per night, and try to stick to a consistent sleep schedule, even on weekends. Your body loves routine, and a steady sleep schedule helps tune your internal clock, making it easier to fall asleep and wake up naturally. Research backs this up, showing that regular sleep patterns lead to better overall sleep health.
Create a relaxing bedtime routine
Wind down before bed with calming activities such as journaling, reading, taking a warm shower or meditation. It's crucial to also limit screen time, as just two hours exposure before bed can suppress melatonin production by 22%, disrupting your sleep cycle and making it harder to fall and stay asleep (Journal of Applied Physiology).
Optimise your sleep environment
Check your bedroom is ideal for sleep by keeping it cool, dark, and quiet. Invest in a comfy mattress and pillows that support your body's natural alignment, meaning they help you rest without any stiffness or discomfort. Consider using white noise, like a fan or gentle rain sounds, to drown out any noise disturbances. If light is an issue, try a sleep mask.
Be smart with caffeine and alcohol
You don’t have to cut out caffeine and alcohol entirely, just be mindful of their timing and quantity. Alcohol may seem like it aids sleep, but it negatively impacts REM sleep, which is essential for mood, memory, learning and brain health. Experts from the Sleep Foundation recommend you avoid alcohol at least 3 hours before bed - with high amounts of alcohol (more than 2 drinks for men and 1 drink for women) decreases your sleep quality by over 39%.
Similarly, caffeine can linger in your system, hindering your ability to fall asleep. By being conscious of when and how much you consume, especially in the evening, you can enjoy these pleasures without compromising your sleep, ensuring you wake up feeling sharp and rejuvenated.
Get moving during the day
Make regular exercise a part of your routine—it's not only great for your health but also a secret ingredient for better sleep. Research from the Journal of Sleep Research highlights that just 30 minutes of daily activity can enhance sleep quality by 65% and lengthen sleep duration by 45%. However, timing is key, steer clear of intense workouts right before bed to prevent an unwanted energy spike.
Practice stress management
Blend calming activities like meditation, mindfulness journaling, or yoga into your routine for a more peaceful rest. Find what works for you and make it a regular part of your day. Your sleep will thank you for it!
Natural sunlight exposure
Expose yourself to natural sunlight in the mornings to regulate your body's internal clock. Aim to spend at least 15-30 minutes outdoors shortly after waking up to kickstart your circadian rhythm and boost alertness throughout the day. So, why not kickstart your morning with a refreshing walk to your favourite café or through the park?
Incorporating these straightforward yet impactful strategies into your daily and nightly habits can significantly enhance your sleep quality, ensuring you wake up feeling energised and ready to tackle the day.