Getting a good night’s sleep shouldn’t be a luxury—it’s one of the pillars of good health, along with good nutrition and exercise.
Yet despite its importance, many people struggle with poor sleep quality, which can affect their physical health, mental clarity, and emotional well-being without them even realizing it.
But that’s all about to change because, in this article, we’ve gathered the best strategies from sleep experts to help you get the sleep you want.
Why sleep is important?
Dr Matthew Walker, author of Why We Sleep, points out that sleep is the foundation for every aspect of our health. In this sense, chronic sleep deprivation increases the risk of heart disease, obesity, diabetes, and cognitive decline.
Conversely, consistent quality sleep strengthens memory, improves immune function, stabilizes mood, and even improves decision-making.
However, getting a good night’s sleep is more complex than getting eight hours. Quality sleep depends on reaching restorative stages such as deep sleep and REM (rapid eye movement) sleep, which can alter many factors, including stress, bad habits, and environmental factors.
Common Barriers to Quality Sleep
Several factors can interfere with your ability to get a good night’s sleep, including:
- Irregular sleep schedules: Consistency in bedtime and wake-up time anchors your circadian rhythm, better known as your body’s internal clock.
- Exposure to blue light: Devices such as smartphones or televisions emit blue light, which disrupts the production of melatonin, the hormone responsible for sleep.
- Stress and anxiety: Uncontrolled thoughts can delay sleep onset and fragment sleep throughout the night.
- Poor sleep environment: Too much noise, light, and uncomfortable temperatures can be annoying barriers to deep sleep.
- Diet and caffeine: Hefty meals or stimulants like caffeine close to bedtime can disrupt sleep cycles and increase stomach problems.
Can’t-Miss Strategies Recommended by Experts to Improve Sleep
Tips from Dr. Matthew Walker
As mentioned above, Dr. Matthew Walker is one of the most recognized in his field. He is a celebrated neuroscientist who has dedicated his career to understanding sleep. As the founder of the Center for Human Sleep Sciences at the University of California at Berkeley and author of Why We Sleep, Walker has revolutionized how we view sleep’s role in health and well-being.
He advises us to:
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Maintain a consistent sleep schedule to stabilize your circadian rhythm.
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Limit caffeine and alcohol consumption, incredibly close to bedtime.
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Engage in relaxing pre-sleep routines to prepare your body and mind for rest.
Tips from Dr. Christine Blume
Dr. Christine Blume is a researcher at the Center for Chronobiology in Switzerland. She studies the fundamental role of light in regulating sleep patterns. Her work emphasizes synchronizing the body’s natural rhythms with environmental cues.
She invites us to:
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Expose yourself to natural light in the morning to reinforce your sleep-wake cycle.
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Dim artificial lights at night to stimulate melatonin production.
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Use your natural weekend sleep schedule to identify your chronotype.
Insights from Dr. Leah Irish
Dr. Leah Irish, a North Dakota State University psychologist, explores the behavioral science behind sleep habits. Her research offers practical solutions to improve sleep quality by creating sustainable habits. Such as:
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Approaching sleep improvements gradually to ensure long-term success.
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Shifting your mindset to prioritize sleep as a non-negotiable health need.
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Establishing routines that align with your needs and lifestyle.
Insights from Dr. W. Christopher Winter
Dr. W. Christopher Winter is a neurologist and sleep researcher who studies the physiological triggers of sleep, particularly temperature regulation. Her advice highlights the importance of environmental factors in achieving high-quality rest. These include:
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Sleeping in a cool environment to align with the natural drop in your body temperature.
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Avoid worrying about sleeping positions, as your body naturally adapts to comfort.
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Developing a consistent bedtime ritual to reduce stress and prepare for sleep.
Insights from Marie-Pierre St-Onge
A renowned nutrition scientist, Marie-Pierre St-Onge, examines how eating habits influence sleep. Her findings provide practical tips for creating an eating routine that promotes better rest. Follow them:
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Avoid heavy, fatty, or sugary meals close to bedtime to avoid discomfort.
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Choose light snacks if you feel hungry before bed.
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Reduce fluid intake at night to prevent waking up frequently during the night.
So don’t forget…
1. Create a consistent sleep schedule
Go to bed and wake up simultaneously every day, even on weekends. This consistency trains your circadian rhythm, making it easier to fall asleep and wake refreshed. Having a regular sleep schedule is like giving your body an anchor in time.
2. Optimize your sleep environment
Your bedroom should be conducive to sleep, as darkness and cool temperatures will signal to your body that it’s time to rest.
Invest in blackout curtains, a white noise machine, or a fan to block out distractions. Keep your bedroom temperature between 60 and 67°F (15 and 20°C).
3. Establish a relaxing nighttime routine
Many experts recommend a relaxing bedtime ritual. This can include activities like reading, meditating, or taking a warm bath. The important thing is to avoid stimulating activities, such as intense exercise or work-related tasks.
Action: Spend 30 to 60 minutes before bedtime doing a relaxing activity. Dim the lights, turn off screens, and let your body relax.
4. Limit screen time before bed.
Since exposure to blue light from phones, tablets, and TVs can suppress melatonin.
How: Set your alarm and ignore your phone or TV at least an hour before bed. If you must use screens, turn on blue-light blocking features or wear blue-light filtering glasses.
5. Watch what you eat at night
Nutrition plays a key role in sleep. Caffeine and alcohol are two of the biggest culprits in disrupting sleep quality. While caffeine keeps you alert, alcohol can fragment your sleep cycles.
So: Avoid caffeine, preferably after 2 p.m., and moderate alcohol consumption, especially in the evening. If you’re hungry before bed, opt for light snacks like bananas or almonds, which contain nutrients that promote sleep.
6. Manage stress and overthinking
Stress is a common sleep disruptor, causing difficulty getting and staying asleep. Cognitive behavioral therapy for insomnia (CBT-I) is a recommended approach to managing sleep-related anxiety.
Then: Incorporate relaxation techniques like deep breathing, progressive muscle relaxation, or journaling before bed.
7. Stay active during the day
Regular physical activity helps you fall asleep faster and spend more time in deep sleep. This is because you expend energy in the day, which you then need to regain in sleep. However, exercising too close to bedtime can have the opposite effect.
Action step: Aim for 30 minutes of moderate exercise during the day, but end vigorous workouts at least three hours before bed.
Signs You Might Need Professional Help
If you keep trying to improve your sleep habits but still have problems with fatigue, snoring, or waking up frequently, this may be a sign that you need to see a sleep specialist.
Conditions like sleep apnea or restless legs syndrome often require medical attention.
Handy Tools to Help you Sleep Better
Wearable devices and apps: Tools like Oura Ring, Fitbit, or Sleep Cycle track your sleep patterns and provide insights.
Smart alarms: Devices that wake you up during a light sleep phase can help you feel more rested.
Weighted blankets help reduce stress and promote relaxation so you can fall asleep faster.
Embrace Sleep as a form of self-care
Beyond the tips and tricks, adopting a mindset that values sleep as an essential form of self-care is undoubtedly an action that will transform your relationship with rest and, therefore, the quality of your life. Instead of seeing it as “wasted time,” consider it an investment in your well-being and productivity because it is.
Dr. Sonia Ancoli-Israel sums it up like this: “Sleep is not an optional lifestyle luxury. It is a non-negotiable biological necessity.”
Finally
Improving sleep quality doesn’t require a total transformation of your life. Small, consistent changes (like sticking to a schedule, reducing screen time, or managing stress) can profoundly impact how you sleep and, by extension, how you live.
So tonight, ask yourself: What can I do to sleep better?
Start small, be consistent, and let quality sleep become the foundation of your healthier, happier life.
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