In his book Why We Sleep, renowned sleep expert Matthew Walker argues that there is a causal link between sleep-deprivation with depression, Alzheimer’s, heart disease and cancer. 

Getting enough quality sleep safeguards our mental health, physical health and quality of life. Yet more than a third of American adults are not getting enough sleep on a consistent basis, according to the Centers for Disease Control and Prevention’s Morbidity and Mortality Weekly Report.

Whether you suffer from sleep deprivation yourself, or are just generally looking for better sleeping tips, here are our top 7 tips for getting a good night’s rest:

#Tip 1: Stay cool

The temperature of your room contributes greatly to sleep quality. Your body temperature is one of the cues that your body’s circadian rhythm uses to determine the time to sleep. The recommended temperature for sleep is approximately 65 degrees Fahrenheit (18.3 Celsius), give or take. Experiment with different temperatures to find the temperature that helps your sleep best and stick to it consistently thereafter. You can do this by taking notes for a week on your sleep quality based on different temperature settings to find the optimal temperature for your best sleep.

#Tip 2: Watch when and what you eat

The time when you eat also affects your quality of sleep. For instance, having a huge meal close to bedtime is taxing on your body as it is winding down at night. Additionally, late meals also run the risk of indigestion or heartburn that will keep you awake at night. What you eat is as important as when you eat. Fun fact: Caffeine has a half-life of about 5 hours and can stay in the bloodstream until bedtime depending on the dosage taken, time consumed and personal factors of the individual. If you are sensitive to caffeine, you should reduce or eliminate your caffeine intake altogether to improve your sleep. 

#Tip 3:  Be consistent with your sleep schedule

It is also important to be consistent on the time you go to bed. We have all experienced the disorienting effects of jet lag when you arrive at different time zones - your body’s circadian rhythm is thrown off from what it is accustomed to. 

Keep a consistent time when you go to bed so that your body is able to develop an internal ‘clock’ for bedtime. This also means you should not have different sleep patterns on weekends compared to weekdays; having variability in your sleep on different days can prevent your body from settling into a familiar pattern of when to sleep. Additionally, having a naturally formed sleep cycle has the added benefit of not requiring alarms to wake up or needing to snooze.

#Tip 4: Rock the blue blocker glasses

The COVID-19 pandemic has made working from home arrangements the norm, which has also contributed to increased screen time on electronic devices. Unfortunately, increased use of electronic devices interferes with both the quantity and quality of sleep. The intensity of blue light from our electronic devices deceives our body into thinking it is still daylight, consequently affecting our circadian rhythm. If your work demands constant screen time, consider getting blue blocker glasses to reduce exposure to blue light to mitigate the harmful effects to your sleep.

#Tip 5: Exercise during the day regularly

Studies have shown proper regular exercise not only improves sleep quality, but can also alleviate sleep-related problems such as insomnia and sleep apnea. Exercise also helps to psychologically alleviate stress by reducing stress hormones such as adrenaline and cortisol, while stimulating the production of endorphins, the body’s natural mood elevators and painkillers. 

However, try to incorporate exercise earlier in the day or at least three hours before  bedtime. Exercise raises your body’s metabolism and temperature, which will interfere with your sleep as you are winding down. If night time is the only time of the day you can exercise, try light workouts such as yoga or stretching instead. 

#Tip 6: Meditate before sleeping

For those who don’t have the time nor energy to squeeze in a workout, meditation is your next best alternative. Mindfulness and meditation has been shown to reduce insomnia, fatigue and depression. Meditating can be easily done in a quiet setting while alone, or you can use online resources such as Spotify relaxation or meditation playlists to help guide your meditation. Various meditation techniques include mindfulness meditation, guided imagery and music, body scan meditation and deep breathing, all of which can easily be done from the comforts of your own home.

#Tip 7: Replace your bedding

Don’t underestimate the effect that bedding has on your sleep. Be sure to clean your bedding,  pillowcases, pillows and blankets frequently, or they could harbor unsavory bacteria, mites and dust that can cause allergies or irritations that affect your sleep. It is recommended to clean your pillows and bedding at least once a week. Similarly, investing in a good mattress and pillows can help your sleep significantly by supporting your body as you sleep. Bad body posture can lead to body aches that affect both your sleep and productivity while you’re awake. 

Wrapping it all up

Sleep is a much needed necessity yet widely neglected function for a society that is getting significantly busier. Yet we need not alter our lifestyles very drastically to enjoy the benefits of sleep and still lead productive lives. We hope these seven tips above can help you to get the sleep you need while chasing your dreams.