Sleep is crucial for both physical and mental well-being, yet many people struggle to get enough quality rest each night. The impact of poor sleep can be felt in all areas of life. Your daily sleep habits—known as sleep hygiene—play a significant role in determining how well you sleep. According to data from roughly 160,000 Sleep Foundation profiles, more than two-thirds of respondents have experienced poor sleep for months or even years.
In this guide, we take a closer look at how to sleep better, with clear steps to improve your sleep habits. From evaluating your bedroom environment to optimizing your sleep schedule, our approach includes specific actions that can help you fall asleep more easily, stay asleep longer, and wake up feeling well-rested.
Sleep is as essential for good health as diet and exercise. Quality sleep improves brain performance, mood, and overall health. Not getting enough sleep regularly increases the risk of many conditions, including heart disease, stroke, obesity, dementia, immune system dysfunction, hormonal imbalances, and blood sugar irregularities. It also affects learning and memory.
Why Is Sleep Important?
Sleep is essential because it helps us physically heal, recover from illness, manage stress, solve problems, consolidate memories, and improve motor skills. A good night’s sleep is about more than just the number of hours you get; sleep quality is just as important.
- NREM Sleep Aids Physical Recovery: There are two essential types of sleep: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep helps your body wind down and fall into a deep, restorative state, allowing you to wake up feeling refreshed. It also plays a role in memory consolidation and supports immune function.
- REM Sleep Enhances Learning and Memory: REM sleep affects mood, memory, and learning efficiency. Getting enough REM sleep improves recall, helps with memory consolidation, and regulates brain synapses associated with motor learning. REM sleep is the phase closest to wakefulness and is when most dreaming occurs. The ontogenetic hypothesis suggests that neuron activity during REM sleep stimulates newborns’ developing brains, helping form mature synaptic connections. Scientists speculate that dreaming helps process emotions.
6 Ways to Improve Sleep Quality for Better Mental Health
1. Create a Good Sleeping Environment
- Temperature: Keep your bedroom between 60-67°F. Consider using a cooling mattress, pillow, or sheets if you tend to overheat at night.
- Light: Use blackout shades or an eye mask to maintain darkness.
- Sound: Block out noise with a sound machine or soft wax earplugs, both great for home and travel.
- Sleep Hygiene: Maintain good sleep hygiene by reserving your bedroom for sleep and intimacy only. If you struggle to fall asleep, get out of bed and engage in a relaxing activity like reading or listening to a podcast in another room until you feel tired.
2. Avoid Alcohol and Tobacco Before Bedtime
While alcohol may initially help you relax, it prevents deep, restorative sleep. It robs you of REM sleep, which is essential for brain restoration. Heavy alcohol consumption can also impair breathing and lead to multiple nighttime awakenings. Similarly, tobacco disrupts sleep by stimulating the nervous system.
3. Maintain a Consistent Sleep-Wake Cycle
Developing a regular sleep schedule—going to bed and waking up at the same times every day—helps regulate your circadian rhythm. An inconsistent schedule can lead to circadian misalignment and poor sleep. To establish a routine, aim for at least 8 hours of sleep per night. If your ideal bedtime is much earlier than your current routine, gradually adjust by going to bed 30 minutes earlier each night until you reach your desired schedule.
4. Reduce Caffeine and Nicotine Consumption
Caffeine temporarily blocks adenosine, a crucial sleep chemical, leading to a sudden energy crash at inconvenient times. Nicotine, another stimulant, contributes to light and fragmented sleep. Avoiding these substances, especially in the evening, can improve sleep quality.
5. Eat Light at Night
Late-night eating should be limited to small snacks rather than heavy meals, which can cause indigestion and disrupt sleep. Additionally, avoid drinking fluids a couple of hours before bedtime to minimize nighttime bathroom trips, which can lead to sleep fragmentation.
6. Talk to Your Doctor About Your Medication Schedule
Certain medications, including heart and lung drugs and over-the-counter cold and allergy medications, can interfere with sleep patterns. If you experience sleep disturbances, consult your healthcare provider or pharmacist to determine if your medication schedule can be adjusted.
Final Thoughts
Finding the best sleep routine and bedroom setup may take some trial and error, but the effort can lead to significant improvements in your ability to fall asleep and stay asleep through the night. Prioritizing sleep hygiene and making small adjustments to your daily habits can help you achieve better mental and physical health through restful, high-quality sleep.
