7 Tips for a Healthy Sleep Routine

To wake up feeling energetic, clear-headed, and fit, getting a good night's sleep is essential. However, a night of truly restful sleep can sometimes feel like a luxury. On days when work, chores, or social obligations dominate, going to bed on time might not be high on our priority list. Yet, making your sleep a priority can be helpful. Not only does it support your health, but it also enables you to get the most out of your day. Curious about how you can 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 directly affects:

• 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. How many hours of sleep you need depends on several factors, including age, activity level, genetic factors, health, and daily schedule. The number of hours you need decreases with age. Babies and children, for instance, 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

Even 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’, which translates to 'about a day'. It is a 24-hour cycle driven by biological clocks present in our bodies. These biological clocks are in cells and organs and are tuned to signals such as food intake, movement, and environmental light. The circadian rhythm affects 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 not only affects your sleep quality but also 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 very sensitive to light and dark. Exposure to natural daylight during the day stimulates the production of cortisol, increasing energy and focus. As it gets dark, melatonin production increases, making us sleepy and preparing us for a good night's sleep.

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 stay asleep. To stimulate melatonin production, it is best to 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 filter out blue light with their orange lenses.

3. Calm your nervous system before going to sleep

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

Do you find yourself still feeling restless in the evening or struggling to let 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 lying on an acupressure mat (also known as a spike mat or shakti mat) for 10 minutes. Lying on an acupressure mat can have a beneficial effect on your breathing, blood pressure, stress levels, and help relax your nervous system.

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 such as a 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 disrupt sleep by reducing REM sleep (a deep phase of the sleep cycle in which we dream). Therefore, avoid alcohol at least several hours before bedtime, and try not to drink coffee or other caffeinated drinks after 12 noon.

6. Make sure to exercise daily (preferably outdoors and not just before bedtime)

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

Exercise also helps you sleep better by promoting melatonin production in the evening. Exercising moderately for 30 minutes during the day has a positive effect on your sleep quality for the upcoming night. The best results are achieved – unsurprisingly – when you train regularly. Aim for at least five times a week of 30 minutes of moderate-intensity exercise that increases your heart rate.

Keep in mind that exercising in the evening can overstimulate your body and nervous system. Therefore, it is best not to exercise just before bedtime.

7. Nutrients with a calming effect

Certain nutrients in food can have a relaxing effect and help you sleep better. For example, bananas, with their high content of magnesium and potassium, help relax muscles and promote deeper sleep. Additionally, bananas also contain tryptophan, an amino acid that stimulates the production of melatonin and serotonin.

Almonds are also an excellent source of magnesium and vitamin E. Magnesium helps regulate neurotransmitters in the brain that promote sleep. Vitamin E can also contribute to better sleep quality as it plays a role in melatonin production. As a bedtime snack, a handful of almonds or half a banana with some almond butter can help you sleep better.