The sleep guide of your dreams

Someone telling you to sleep more is about as helpful as someone telling you to eat less if you want to lose weight. Gee, thanks — why didn’t I think of that? 

If it were that simple, then perhaps we wouldn't have stats like this: According to the National Sleep Foundation, 6 out of 10 Americans aren’t getting enough sleep, defined as 7-9 hours for most adults. If you’re one of them, the health effects are real. Poor sleep is linked to a higher risk of high blood pressure, cardiovascular disease, type 2 diabetes, and mental health issues. It can even affect your weight. 

Fortunately, better sleep isn’t just a pipe dream. Research has uncovered multiple ways to score better shuteye — and experts say many are super doable.

Like a lot of busy people, you might skimp on shuteye Monday through Friday and try to play catch-up over the weekend. The thing is, your body clock and overall sleep quality may benefit if you strive for a consistent bedtime and wake-up time seven days a week, says clinical psychologist Joshua Tal, Ph.D., a sleep specialist in New York City. A predictable schedule strengthens the body’s circadian rhythm, the brain’s built-in timekeeper that governs the release of hormones that induce sleepiness and alertness. The better your body clock runs, the better your slumber, Tal says. That’s not to say you can’t occasionally snooze until noon on a Sunday; just try to be consistent most of the time.

Another body clock trick to try: Expose your eyes to natural light as soon as possible after waking. A small 2017 study in the journal Sleep suggests that seeing sunlight early in the day may help the brain cycle into alertness mode — which starts the brain’s clock ticking toward sleep mode later at night. Try sipping your morning coffee in a sunny corner of your kitchen or lacing up your sneakers for a post-sunrise outdoor walk.

Speaking of walks, moderate aerobic exercise has been shown to improve sleep quality, as long as you don’t do it right before bedtime. This may be thanks to exercise’s ability to reduce stress and improve mood. For the best impact, try to work out at least five days a week and aim for activities that quicken your breath and get your heart pumping. In addition to brisk walking, options include cycling, swimming laps, playing tennis, and dancing like a fool in your living room. Just pick something you enjoy.

It goes without saying that an uncomfortable sleeping surface will keep you from getting the rest you need. But what kind of mattress is right for you? While a recent boom in the mattress industry has given rise to lots of competing companies claiming they’ve cracked the code to superlative sleep, don’t believe the hype, cautions Douglas Kirsch, M.D., FAAN, FAASM, director of sleep medicine at Atrium Health in Charlotte, North Carolina. Comfort is highly subjective, he says, and the best mattress — whether soft, firm, made of memory foam, or constructed with coils — is one that feels good to you personally. Shop around and test mattresses in person, or if you’re buying a mattress online, make sure there’s a forgiving return policy in case it’s not a fit for you.

Could quitting cappuccinos improve your sleep? You’re probably your own best judge of that, our experts say. While caffeine that naturally occurs in coffee and tea is a stimulant, individual responses may vary widely. Still, avoiding caffeine in the four to five hours before bedtime is generally helpful for sleep. If you suspect your coffee habit is affecting your sleep, test your theory by tapering down for a few days (sipping two cups instead of three, for instance, or having your last cup at noon instead of 2 p.m.) and then see how you feel. If you’re less buzzed at bedtime and find yourself snoozing more soundly, consider sticking with the new schedule.

This one’s for everyone who is kept awake at night by racing thoughts: Practicing mindfulness — described as focused attention on the present moment, without judgment — may dial down “cognitive arousal” (read: stress) enough to help you drift off. Even better, mindfulness doesn’t have to add a ton of extra time to your bedtime routine. Listen to a guided meditation on your phone or sit quietly for a few minutes and focus on your breath — in and out — and notice the sensation of your body relaxing.

When it comes to alcohol’s effects on sleep, things get a little tricky, Tal says. While a glass or two of wine might seem to promote ZZZs by making people feel pleasantly drowsy, alcohol can actually undermine sleep quality in the second half of the night, he explains. As a general practice, it might be best to enjoy your last drink at least four hours before bedtime, suggests a study in the journal Sleep.

You don’t need to redecorate or do anything major to your bedroom, but you should consider a few quick adjustments. Dim the lights about an hour before bed, which helps the brain recognize that sleepytime is near, and make sure your bedroom is as dark as possible. Then lower your thermostat — one study showed that the cooler your bedroom is, the higher your sleep quality. And if you like natural fragrances, using a lavender essential oil diffuser might have a calming effect.

Repeat after us: Put down the phone. Electronics, like phones and tablets, emit blue light, a short-wavelength form that may hinder the brain’s release of the sleep hormone melatonin. That’s why experts recommend you stop looking at screens 30 to 60 minutes before bed. If you can’t resist, try charging your phone in a room that’s not your bedroom so that it’s not within arm’s reach. 

While the above tips can definitely help, they won’t solve the problem if you have a sleep condition like restless legs syndrome, obstructive sleep apnea, or a mental health condition like depression or anxiety that’s impacting your sleep. If you think an underlying condition might be present, bring it up with your physician or a sleep specialist to ensure you’re getting the support you need, Kirsch says. 

And just a note about sleep aids: While over-the-counter medication may be helpful for a restless night every once in a while, this class of drugs is not intended for long-term use and can sometimes mask other issues, Tal says.

Quality sleep is both important for your physical and mental health and also sometimes hard to get. Don’t give up, though. There are things you can do to help yourself sleep better, like avoiding caffeine and alcohol late in the day, moving your body, practicing relaxation techniques, and setting up your bedroom to be cool and dark. If nothing is working, talk to a doctor or sleep specialist to find out if an underlying condition is to blame. 

“It’s best to keep your wake-up times consistent and not sleep in too late on the weekends,” says insomnia researcher Professor Leon Lack from the School of Psychology at Flinders University. “Sleeping late encourages your body clock to drift forward, making it difficult to get to sleep early enough in the evening to get adequate sleep.”

Before you start your day, try to get out for an early morning walk or jog – and don’t wear sunglasses. “Exposure to morning sunlight is crucial for setting your body clock,” explains Professor Lack. “Indoor light isn’t usually strong enough, so you need to get outdoors into the sunlight.”

Workouts are a top-notch stress zapper and sleep promoter, but they need to be timed right, advises Dr John Swieca, medical director of the Melbourne Sleep Disorders Centre. “Doing vigorous exercise in the evening increases your adrenaline levels, making it harder for you to get to sleep. I’d recommend exercising earlier on if possible, since it has an alerting effect for the first half of the day.”

Feeling shattered after a restless night of sleep? “A midday nap is probably the best way to make up for it and get in some extra sleep,” says Professor Lack. If you can manage it, he recommends napping for an hour or whatever time you can spare. “Alternatively, a brief 10-minute nap can alleviate drowsiness for a few hours and help you get through the day.”

A shot of caffeine to combat the afternoon slump may be doing you more harm than good. “Tolerance for caffeine varies among individuals, but if you find falling asleep difficult, avoid caffeinated drinks a good four hours and up to eight hours before bedtime,” recommends accredited practising dietitian Pip Golley. So, swap that afternoon latte for a cup of herbal tea instead.

“Enjoying a healthy, balanced diet promotes a sense of wellbeing and may also help to encourage a good night’s sleep,” says Golley. “Ensure you're eating plenty of wholegrains, fresh fruit, vegetables, lean meat, legumes and low-fat dairy foods.” Looking for a sleep-friendly dessert? Simply slice up a banana into a small bowl of low-fat yoghurt, because bananas are a good source of muscle-relaxing magnesium.

“Our body clock needs dim light in the evening to let it know it’s time to rest,” says Dr Swieca. So, when bedtime nears, avoid bright lights – including the blue light emitted from televisions, computer screens, tablets and smartphones. “It’s important to create a separation between the busyness of the day and the time you’re meant to rest and sleep,” he adds. “That means not checking emails and not doing stimulating activities for about an hour before bedtime.”

Routine is key, but if you’re feeling sleepy don’t wait until your usual bedtime, Professor Lack advises. “Giving yourself an extra half an hour or hour of sleep on a regular basis will increase your efficiency during the day, improve the way you feel and make life a little more pleasant.”

If you don’t sleep for a solid eight hours, try not to worry about it. “Waking up periodically in the middle of the night, between our 90-minute sleep cycles, is perfectly normal,” says Dr Swieca. “But some people create a conditioned response to it, and their anxiety rises and they remain wakeful.” If this is you, Dr Swieca suggests a technique known as stimulus control: “If you’re awake for what feels like 20 minutes or so, get out of bed and find a relaxing book to read in another room. When you start to feel drowsy again, go back to bed. There’s good evidence to suggest that this can make it easier to get to sleep.”