Having trouble sleeping? You're not alone. It's been reported that 67% of adults in the UK experience disrupted sleep. In the US, according to the Sleep Foundation, "between 10 and 30% of adults struggle with chronic insomnia." These figures are significant. More than a quarter of people say improving sleep is their biggest health ambition, according to a survey conducted for Aviva. (in English). But this time of year, when the days are getting longer (and the urge to socialize late into the night is strong), sleep priorities tend to fall by the wayside.
Yet there's no time like the present to improve your sleep, especially if you're feeling more exhausted than usual. After all, sleep is very important. For everything, in fact. From concentration to emotional well-being, weight regulation, cardiovascular health, immune system health, and much more. Some sources even claim that poor sleep can shorten life expectancy. So here are 33 ways to improve sleep, from the simple to the technical. How dreamy (hopefully).
01. Take advantage of daylight
“Daylight is kind of the key to good sleep,” says Professor Kevin Morgan , a professor of psychology at Loughborough University. It provides vitamin D, yes, “but it also exposes us to natural light, which helps regulate our circadian rhythms,” he adds. “Light is the strongest cue to our internal circadian rhythm,” explains Dr. Rebecca Robbins , a sleep specialist and subject matter expert for Savoir. “Without it, our bodies and brains are less able to understand when we’re supposed to be tired and when we’re supposed to be awake.”
02. Blackout curtains are good
For optimal circadian rhythm regulation, we should also introduce appropriate darkness. "Darkness is essential for good sleep, and the use of blackout blinds or curtains is imperative," Robbins explains. "A helpful additional feature can be the use of a dark eye patch." For balance, in the morning, we should then "throw the curtains or blinds open to flood the room with natural light," she adds.
03. Banish blue light
We've all heard of blue light, but is it really problematic? Here's the definitive answer: "In a 2019 systematic review, the authors reported that just two hours of blue light exposure in the evening reduced the production of [the sleep hormone] melatonin," says Dr. Deborah Lee , of online pharmacy Dr. Fox . This means it affects how we sleep. "Experts recommend wearing blue light-blocking glasses in the evening and avoiding looking at screens two to three hours before bedtime," Lee says, adding that blue light in the daytime contributes to keeping us awake.
04. Tape your mouth shut
It may sound strange, but taping your lips with porous tape (found online) before bed "increases the oxygenation of your blood and has been shown to help you sleep better," says Dave Gibson of thesleepsite.co.uk. "Oxygen transfer to the lungs is more efficient from humidified air breathed through the nose than through the mouth. It can also reduce sleep disorders such as snoring and sleep apnea," adds Lee .
05. Use a gentle alarm clock
Using an alarm clock will help you stop using your phone as a clock (and checking all your other apps while you're at it). But don't just buy the first alarm clock you see. "I would recommend using an alarm that starts with a softer sound and then gradually increases in intensity/loudness," says Dr. Luke Pratsides of Numan . "This graduated alarm will prevent you from waking up with a start, which can be unpleasant." Similarly, "light alarm clocks (those with an LED screen) can be stressful and hinder our ability to relax and unwind," says Robins .
06. Exercise is good, but...
"The idea that the more energy you expend, the more sleep you'll get is completely false," says Morgan . "Getting enough regular exercise is important for sleep, but stop three hours before your bedtime because endorphins can keep you awake," says Lee . "It can also warm up our body temperature."
07. Try to stay cool
Our bodies don't sleep as well when they're hot. "Keep your bedroom cool (18ºC/65ºF is ideal)," says Gibson . "Your core body temperature needs to drop about 1ºC to help you get into deep sleep; if you're too hot, you may not be able to get into it."
“Taking a shower or bath before bed can also lower your body temperature, which promotes sleep,” adds counselor Dr. Michelle Ruth .
08. Limit the length of your naps
“Some people simply can’t nap effectively,” Morgan says. “But for those who can, there are several types of naps. The two main categories are compensatory naps (catch-up sleep) and hedonistic naps (naps, naps for pleasure). In all cases, the ideal nap is 30 to 35 minutes (not including the time needed to fall asleep). No more than 40 minutes, in any case. You want to get the benefits of good sleep, but you want to avoid falling into a deep sleep that then gives you sleep inertia (that heavy feeling you have).”
09. 5-HTP is the supplement of choice
When it comes to more direct supplementation, “5-HTP is a good option,” says Pratsides . 5-HTP (also known as oxitriptan) is a naturally occurring amino acid. “It promotes the body’s natural production of melatonin, which is a hormone essential for regulating our natural sleep cycle known as the circadian rhythm.”
10. Drinking chamomile works
Yes, the science behind chamomile being good for sleep is actually solid. "It contains the flavonoid apigenin , which is thought to bind to benzodiazepine-like receptors in the brain, inducing drowsiness," says Lee. "It can be taken as a supplement or drunk as a tea," says Pratsides .
11. Just like consuming probiotics
Probiotics are good for many aspects of our health, but there might be another benefit you probably don't know about. "Gut health specialists have suggested that the way our brain and stomach work together could be very important for sleep," says Lee. Gut bacteria produce gamma-aminobutyric acid (GABA). "GABA is a neurotransmitter known to induce feelings of rest and relaxation," explains Lee . "So this process could have a direct effect on sleep. However, there hasn't been much research on this yet."
12. You should also consume zinc
Zinc is a mineral found in many foods, including shellfish, legumes, seeds, and whole grains. Zinc is also "important for sleep regulation," Lee explains. "In a 2018 randomized controlled trial, a group of ICU nurses received either a zinc sulfate tablet or a placebo every 72 hours for a month. The zinc group fell asleep earlier and had better sleep quality than those taking the placebo."
13. Tryptophan is another key nutrient to watch out for.
Eat what? Don't worry, this isn't some new superfood harvested from some obscure form of algae. "Tryptophan is an amino acid that has been shown to help people fall asleep faster," says Lee . "You'll find it in milk, bananas, and oats."
14. You can eat to fall asleep
Unfortunately, it's about what you eat, not just snacking. "Avoid eating too close to bedtime, and aim to leave a few hours between a meal and sleep," says Morgan . "Avoid eating spicy or hard-to-digest foods close to bedtime, as this can keep you awake."
15. Caffeine should be limited. Here are the specifics
This may seem obvious, but we also need to cover this point: caffeine affects sleep. "We all have slightly different caffeine tolerances, but evidence shows that caffeine can linger for up to nine hours," says Robin . "So it's advisable to avoid caffeine in the six to nine hours before you want to fall asleep." Gibson clarifies that "there's also caffeine in chocolate and soft drinks," so it's worth being cautious if you think you might be particularly sensitive to caffeine.
16. If you wake up to pee...
“Alcohol is a diuretic, so it can cause you to get up frequently during the night,” says Lee . “Caffeine is a mild diuretic, so eliminating both near bed can help. Likewise, drink less water before bed. Your body is perfectly equipped to go without water during the night—consume those two liters during the day.”
17. No more nightcaps
Yes, we've all considered having a drink to help us sleep during a difficult night or flight. Turns out, it's not the best idea. "While drinking alcohol can make you fall asleep faster, alcohol is broken down in the body into acetaldehyde, which is a stimulant that keeps you awake," says Lee . "So I don't recommend using alcohol as a sleep aid. For those who have become dependent on alcohol, habitual drinking also leads to chronic sleep disturbances."
18. Use your intuition
Your body is pretty smart; often, life would be better if you listened to it more. "We know when we haven't slept well, just like we know when we're thirsty," Morgan says. "But for some, we look at clocks and see what our health apps say. That's the least predictive factor of how we slept. Listen to your body. We've spent millions of years developing a sensitivity to the quality of our own sleep. If you wake up feeling pretty good and alert, that's good-quality sleep."
19. Keep a sleep diary
Lee says that "if you write down your actions throughout the day, before, during, and after bed, and take the time in the morning to write down what went well and what didn't, after a while you may see a pattern emerge that will help you improve." Since it will only take a few minutes, it's worth a try; you might even enjoy the process.
20. If you can't fall asleep, don't.
According to Morgan , the easiest way to get a bad night's sleep is to "overthink it." When we overthink this basic biological activity, we're "more likely to get irritated, which increases stress and keeps us awake." So if you find yourself tossing and turning, just get out of bed. "Do something like read in relatively soft light until you feel tired again," says Morgan . Gibson adds that we can "give ourselves 20 minutes to doze off. If you can't fall asleep, get out of bed, have a hot drink or read a book, and then come back to bed when you feel tired. This way, your brain associates your bed with falling asleep, rather than staying awake."
21. Stop aiming for eight hours
Eight hours is a bit of a myth. "We have to sleep at night, we don't have a choice about it," Morgan explains. "But sleep doesn't need to be fixed in a biphasic routine, where you have a block of sleep, and a block of wakefulness." So, essentially, the idea of sleeping for an extended period isn't necessarily the best. You can break it up into smaller sections and get by just fine. "This long period of sleep is actually a consequence of the industrial revolution. Also, poor sleep quality has nothing to do with quantity."
22. Wake up at the same time every day
Our circadian rhythm regulates when we're tired and when we're alert. Morgan says it's "usually anchored to your wake-up time, not your bedtime. So if you want to vary your sleep time, try varying your bedtime, not your wake-up time."
23. Meditation actually works
Getting Zen might seem like a pretty obvious way to sleep better, and it turns out the practice actually works. “A 2018 review, which included 18 trials and 1,654 people, concluded there was moderate evidence that mindfulness meditation improved sleep quality,” Lee explains. “After five to 12 months of follow-up, mindfulness meditation was as good as other evidence-based sleep treatments at inducing sleep and improving sleep quality. Meditating for 10 to 30 minutes a day has also been shown to reduce stress, depression, and anxiety, while improving sleep.”
24. Write down your worries
If you find your mind racing while you're trying to fall asleep, writing those thoughts down might help. "Make sure any important tasks or thoughts are written down so they don't prevent you from relaxing your mind and reaching a state of relaxation," says Ruth . "Some people find it helpful to keep a notepad by their bed to jot down important thoughts that come to mind in the middle of the night." Plus, it means that "highly critical thought" won't be forgotten, which could help you sleep peacefully.
25. Avoid stressful news first thing in the morning
Are you the morning paper type? "We tend to feel more stressed and/or anxious in the morning due to a surge of cortisol within the first hour of waking," says Ruth . "While it's tempting to grab your phone first thing in the morning, it's better for your anxiety to consume news and other potentially stressful things once your cortisol has had a chance to decrease. Also, avoid doing it right before you go to sleep, as this will give you a surge of cortisol, which will keep you awake." So, maybe stick to the back pages.
26. Associate your bedroom with sleep
A bit like a dog with its bed, that one. "Most people who sleep well have learned quite accidentally that their bed, its position and its smell are a place where they fall asleep," says Morgan . On the other hand, if you work from your bed, you might associate it with your boss pressing your neck for a report. Not very peaceful.
27. A clean room for a clean mind
Have you ever felt like, even with the lights off, you can feel the messy energy in your bedroom? "Research shows that decluttering your bedroom promotes good sleep," says Ruth . "A cluttered bedroom is thought to clutter your mind, whether you're aware of it or not." This means that, if possible, it's a good idea to leave the bedroom in a good state before you start to unwind.
28. Fresh bedding is also a winner.
We know it feels good. But clinically, "93% of people in one survey say they sleep better in freshly laundered bedding," says Farah Arshad , a bedding expert for DUSK , a luxury bedding company. So, wash it. That includes the duvet and pillows. To do this, "follow the care label," Arshad says. "Use the right temperature, size, and washing machine settings; avoid overloading your washing machine; use pillow protectors to extend the life of your pillows and keep them cleaner for longer; let your pillows and duvet air out regularly and shake them out to remove dust."
29. Invest in new bedding (and maybe even a new bed)
Have you never replaced your pillow? It might be time to do so. “If it’s stained or discolored, you wake up with pain—especially in your neck and shoulders, you’ve started getting tension headaches, it’s lumpy, or it won’t spring back, you might want to consider replacing it,” says Arshad . Robins adds, “If you find your bed is causing you pain or causing you to wake up sweaty, it might be time for a new one.”
30. Neutral decor is ideal for sleep.
Not unlike the idea of a clean bedroom, a clean mind. "Neutral colors are more calming than bright colors, and are therefore ideal for the bedroom to help soothe us as soon as we walk in," explains Robins . Conversely, a large red wall can make us more alert, which isn't ideal for sleep.
31. Take out the lavender
Yes, people using herbal remedies are on the right track. "Lavender is known to help reduce symptoms of anxiety and produce feelings of calm," says Lee . "It even helps relieve symptoms of anxiety and depression and has sedative properties. Crucially, lavender has been shown to improve sleep in various small studies."
32. Mood lighting is your friend
It's sexier. But also, "bright lights impact the production of melatonin, which is the hormone that helps you fall asleep," says Ruth . "Try using a sunrise alarm or a dimmer switch/lamp so the light you use is more calming."
33. Humidify your life
While it may sound incredibly extravagant, Lee says that "keeping the air in your bedroom well-humidified (40 to 60 percent humidity is optimal) can help keep your nasal passages, mouth, and airways hydrated, which can make it easier to breathe at night." So think about it, you're worth it.
Illustration by Mr. Harry Haysom
Text by Mr. Rhys Thomas
