10 Simple Habits to Help You Get Better Sleep

So many of us just need to get more sleep- and that not only means increasing the amount of time we’re sleeping, but also increasing the quality of that sleep.

But how?

You can drastically improve the quality and quantity of sleep you get with these 10 habits:⁣

1 Cut off caffeine by 1pm.

Caffeine can stay in your system for up to 6 hours, but even more if you're a slow metabolizer. And because caffeine is so stimulating to the body- blocking hormones that help us get sleepy and increasing those that keep us alert- it can definitely be impacting your sleep whether you realize it or not.

2 Reduce blue light at night.

“Blue light” is the artificial light emitted from electronics like your phone, TV, and computer. It reduces melatonin, the hormone responsible for letting the body know it’s time for sleep! So once it’s dark- ideally, as soon as the sun goes down- you want to limit your blue light exposure as much as possible. You can do this by reducing the use of your electronics (or not using them at all at night), or using blue light blocking apps and/or glasses. You may even want to consider night-friendly lightbulbs in the rooms you spend time in before bed.⁣

3 Don't exercise before bed.

Intense physical activity can be stimulating, releasing cortisol and raising your heart rate. A light workout, walking, or yoga may not be a problem.⁣ (Also, if you’re thinking, “No problem here because my workouts leave me so exhausted I’m ready for bed,” we have a whole other issue to tackle!)

4 Limit alcohol intake.

Many women “wind down” with a glass of wine or a beer after work, thinking it helps them relax. However, while it can help you settle down, it actually doesn’t help you sleep. In fact, it interferes with sleep, especially as your body must do the work to process it out of your system.

5 Don't go to bed hungry.

You don't want a full belly when going to sleep (it will interfere with digestion), but if you're hungry, a small balanced snack- fat, starch, and some protein- can help you sleep⁣. It can also prevent your blood sugar from dropping too low while you sleep, which then signals your body to release stored glucose. How does your body do this? By releasing cortisol, the stress hormone. This usually results in a 2-4am wake-up, and likely trouble getting back to sleep.

6 Set up a positive environment.

Where you sleep needs to support good sleep! The room should ideally be pitch dark, between 60-68 degrees, and quiet. (Try a noise machine to block outside noise).⁣ You also want to really limit the activities you do in bed to just sleep (and sex). Reading a bit before bed isn’t a problem, but try not to watch movies or work or anything else in this space. Allow your body to associate bed with sleep.

7 Try to go to bed at the same time each night.

Routine is important for your circadian rhythm aka your internal clock (which is influenced by melatonin and cortisol). Try to get to bed within the same half hour every night and ideally, before 11 pm, which is when that “second wind” often kicks in.

8 Wind down before bed.

Create a bedtime ritual that helps you deliberately relax at least 1 hour before bedtime. Whatever helps you is good, but some examples are reading something lighthearted, having a cup of herbal tea, meditating or doing yoga nidra, and taking a bath.⁣

9 Get comfortable.

So many people sleep on mattresses they hate! Find one that works for you- whatever level of firmness you prefer- and make the investment! It's worth it. While you're at it, find comfortable pillows and natural fiber bedding.⁣

10 Consider natural supplements.

There are so many supplements out there aimed at helping you sleep better, and some are better than others. (Some are just downright dangerous). My favorites are magnesium (a relaxing mineral most people are deficient in), holy basil, chamomile, passionflower, lemon balm, and valerian. However, you should speak with your healthcare provider before taking anything new, and ideally, work with a practitioner who is knowledgeable about the use of these supplements. Many supplements, especially herbal ones, are not safe during pregnancy or if you’re breastfeeding.

Side note: I’m not a fan of supplemental melatonin to help with sleep, despite its popularity, as melatonin is a hormone. Taking hormones can throw off your body’s hormone feedback loops and actually negatively impact your own production. Your body makes its own melatonin and many of these habits mentioned here can ensure you’re producing the right amount to wind down and help you sleep.

My supplement recommendations:

Perfect Supplements

Hilma Supplements