7 Tips for a Healthy Sleep Routine

To wake up feeling energetic, clear-headed, and fit, getting a good night's sleep is crucial. However, achieving a truly restful night's sleep can sometimes feel like a luxury. On days when work, chores, or social obligations take precedence, going to bed on time often falls lower on our list of priorities. Yet, prioritising your sleep can be beneficial. Not only does it support your health, but it also helps you make the most of your day. Curious about what you can do to support your sleep routine? Read on to find out more. 

Why is good sleep important? 

Our physical, mental, and emotional health are all influenced by how we sleep. Alongside a healthy diet, daily exercise, and relaxation, a good night's sleep is an essential part of our overall health and necessary for proper functioning. The quality of our sleep has a direct impact on: 

• The release of hormones that regulate appetite, metabolism, growth, and recovery 
• Brain function, concentration, focus, and productivity 
• The risk of heart disease, strokes, and other chronic health issues, such as diabetes and high blood pressure 
• Weight management 
• Stress resilience 
• The functioning of the immune system  
• Sports performance, reaction time, and speed 
• Mental health 
• Libido and sexual function 

How much sleep do you need? 

Getting a healthy amount of sleep is an important part of a good sleep pattern. The number of hours of sleep you need depends on several factors, including age, activity level, genetic factors, health, and daily schedule. The number of hours of sleep you need decreases with age. Babies and children, for example, need much more sleep as they are still developing and growing. General guidelines suggest the following number of hours of sleep per age category: 

7 Tips for an Optimal Sleep Routine 

1. Set your alarm for the same time every day

Though you might not think about it much, waking up and going to bed at the same time every day is very important. A regular sleep pattern supports your sleep-wake cycle, which is one of the many circadian rhythms of your body.  

The term circadian (also known as biorhythm or biological clock) comes from the Latin expression 'circa diem', meaning 'about a day'. It is a 24-hour cycle driven by biological clocks present in our bodies. These biological clocks are found in cells and organs and are tuned to signals such as food intake, movement, and ambient light. The circadian rhythm influences your sleep-wake cycle, body temperature, hormone production, digestion, and other important bodily processes. 

Lack of regularity and an irregular sleep-wake rhythm can disrupt the circadian rhythm. A disrupted circadian rhythm thus affects not only your sleep quality but also, for example, your hormone balance and digestion. 

2. Avoid blue light in the evening

Blue light from electronic devices such as smartphones, tablets, computers, televisions, and LED lighting can disrupt the production of the sleep hormone melatonin. 

Our biological clock is highly sensitive to light and dark. Exposure to natural daylight during the day stimulates the production of cortisol, increasing energy and focus. As darkness falls, melatonin production increases, making us sleepy and preparing us for a good night's rest. 

However, when we are exposed to blue light in the evening, our body thinks it is still daytime, and melatonin production is delayed. This makes it harder to fall asleep quickly and sleep soundly. To stimulate melatonin production, dim the lights in the evening, light a candle, and put your phone on airplane mode. Still working in the evening? There are special blue light filter glasses that – with their orange lenses – filter out blue light.  

3. Calm your nervous system before sleeping

Nowadays, we receive more stimuli daily than our distant ancestors did in a year. And while our brain is adapted to this, it can be wise to unwind after a stressful day.  

Do you find that you're still a bit restless in the evening or have difficulty letting go of the day's events? Certain relaxation techniques can help you relax before bed. Consider a gentle evening walk, listening to relaxing binaural beats, following a guided meditation, or trying to lie on an acupressure mat (also known as a spike mat or shakti mat) for 10 minutes. Lying on an acupressure mat has a beneficial effect on your breathing, blood pressure, stress level, and helps your nervous system relax. 

4. Ensure a calm, dark, and cool bedroom

Make sure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress, pillow, and bedding made from natural materials and consider earplugs or a sleep mask to minimise stimuli. Also, avoid electronic devices like the TV or phone in the bedroom for the reasons explained in point 2.  

5. Avoid drinking coffee and alcohol late in the afternoon and evening

Caffeinated drinks and alcohol can disrupt your sleep cycle. Caffeine stimulates the nervous system and can increase the time it takes to fall asleep. On the other hand, alcohol can disturb sleep by reducing REM sleep (a deep phase of the sleep cycle in which we dream). Therefore, avoid alcohol at least a few hours before bedtime and refrain from drinking coffee or other caffeinated drinks after noon.   

6. Make sure you exercise daily (preferably outside and not just before bedtime)

Just like exposing yourself to daylight, activating muscles is linked to your biological clock. One way to reset or optimise your internal clock is to exercise daily.  

Physical activity also helps you sleep better by promoting melatonin production in the evening. For example, 30 minutes of moderate-intensity exercise during the day has a positive effect on your sleep quality for the coming night. You get the best results – unsurprisingly – when you exercise regularly. Aim for at least five times a week, 30 minutes of moderate-intensity exercise that raises your heart rate. 

Be aware that exercising in the evening can overstimulate your body and nervous system. Therefore, it's best not to exercise just before bedtime.