Enjoying a restful sleep doesn’t have to be a nightly struggle. With the demands of modern life and increasing levels of stress, it’s no wonder so many people are looking for new, natural ways to improve their sleep.
The good news? Small changes to your routine, environment, and lifestyle can make a big difference. Whether you’re having trouble falling asleep or staying asleep, this guide offers simple, science-backed tips to help you get more rest. Here’s how to fall asleep faster and sleep better.
How to fall asleep faster
Decide on a set bedtime
Going to bed at the same time everyday trains your body’s internal clock — also known as your circadian rhythm — to expect sleep at a specific time. It lets your body know when it’s time to start winding down and getting ready for rest. Going to bed at the same time everyday is also good for sleep quality and general health. In fact, a systematic review on sleep consistency found that consistent sleep schedules are often associated with better health outcomes, whereas irregular sleep patterns are often associated with adverse health outcomes.
Create a good sleep environment
The best place to sleep is often in a quiet, dark, cool room. Light is an important factor in managing sleep. Did you know that the controlled use of light can help you settle into a good routine? Using blackout curtains at night can reduce light disturbances, minimise distractions, and help relax your mind. Also, using light-based alarm clocks can help support natural sleep cycles by mimicking sunrise, and promoting gentler, more refreshing wake-ups.
Noise is also an important consideration. Did you know that the controlled use of noise can help mask disruptive environmental sounds? A research study found that white noise improved sleep quality in individuals living in high-noise environments. Another research study found that broadband sound helped reduce sleep onset latency by 38% in people experiencing transient insomnia.
Create a solid bedtime routine
A bedtime routine is a series of activities that you do every night – typically about an hour before you want to go to sleep. These activities can be personalised to suit your needs, preferences, and lifestyle. For example, you might want to include things like light stretching, taking a warm shower, or reading a book. You might also want to include other relaxing things like listening to calming music, practicing meditation, or dimming the lights. The key is consistency — doing the same things in the same order. And the goal is to signal to your body that it’s time to wind down and shift into a more relaxed, sleep-ready state.
Tips to improve your sleep quality
Eat a well-balanced diet
Diet plays a key role in improving sleep quality. This is because it can influence the hormones that regulate your sleep-wake cycle. If you’re looking for ways to improve your sleep quality, try eating a nutrient-rich diet that promotes relaxation and melatonin production. For example, you could include foods that are high in magnesium (like leafy greens, almonds, and bananas), to help you calm your nervous system. You could also include tryptophan-rich foods — such as turkey, eggs, and dairy — to help you get a more restful sleep.
Looking for more food tips? Try incorporating more complex carbohydrates like whole grains in your diet. These types of foods can support tryptophan absorption. They can also help you avoid spikes in your blood sugar levels – which can disrupt your sleep. Enjoy a late night snack? Try avoiding heavy, spicy, or fatty meals close to bedtime. These types of foods can cause indigestion and other uncomfortable symptoms – which can also reduce your sleep.
Get regular exercise
Exercise is a good tool for improving sleep quality. In fact, engaging in regular physical activity—whether it’s aerobic exercises like walking, jogging, or strength training—can help you fall asleep faster and stay asleep longer. But how much exercise should we be doing, and how often? It turns out that even small increases in physical activity can make a big difference. In fact, research from Harvard Health suggested that even a minimum of one hour of exercise per week can lead to better sleep outcomes. The key is consistency.
Timing is also important. If you enjoy doing high-intensity exercise, like running, then it’s best to go for either morning or early afternoon workouts. This is because doing high-intensity workouts in the late evening can raise your adrenaline levels and body temperature, potentially making it harder to get to sleep. If you enjoy doing low-intensity exercise, like yoga, then it’s okay to go for an evening workout. This is because doing low-intensity workout in the late evening can help you relax and unwind before bed, potentially making it easier to get to sleep.
Manage your stress and anxiety
Managing stress and anxiety is important for improving sleep quality, as both conditions can significantly disrupt the body’s natural ability to rest. When you’re stressed or anxious, your body sometimes goes into a heightened state of arousal. This can lead to physical symptoms – such as an elevated heart rate, rapid breathing, and increased levels of cortisol, the stress hormone. It can also lead to psychological symptoms – such racing thoughts, worry, and emotional tension. These symptoms can make it harder for you to relax and fall asleep.
So what can we do to help manage our stress and improve our sleep quality? There are many different stress-reducing techniques that you can try. For example, deep breathing, progressive muscle relaxation, and mindfulness meditation can help calm your body. Also, cognitive strategies, like journaling, can also help calm your mind before bed.
Shopping for your new sleep routine
Counting sheep
Improving your sleep starts with understanding the habits that support rest and recovery. By sticking to a regular sleep schedule, creating a calming bedtime routine, making your sleep environment more comfortable, and paying attention to your diet, exercise, and stress levels, you can set yourself up for a deeper, more restorative sleep. Try incorporating a few of these tips into your routine to fall asleep faster and sleep better — and discover just how powerful a good night’s kip can be.
