May 18, 2024

10 Habits And Actions That Promote Quality Sleep

There’s nothing more frustrating than not being able to get a good night’s sleep. And believe me, I’ve been there, recently. Even worse, lack of sleep is harmful and can cause you to have fatigue, irritability, poor concentration, anxiety, and depression. Sleep deprivation can impact the brain and trigger chronic conditions such as hypertension and insufficient immune system response.

The Sleep Health Foundation sleep recommendations follow.1

School-age children 9 - 11 hours
Teens 8 - 10 hours
Adults aged 18-64, 7 - 9 hours
Older adults (65 and over) 7 - 8 hours

Adults who get just a bit more or less sleep may still get enough rest to be healthy.

The length of sleep is important; however, the quality of sleep is also essential. For example, anything that disrupts a person’s sleep contributes to poor quality sleep and potential health impacts.

Insomnia may be caused by a poor sleeping environment, lifestyle behaviors such as using electronic devices before bedtime, medical conditions such as chronic pain or anxiety, odd work shifts, and sleep disorders such as restless leg syndrome.

Quality sleep may be achieved by taking action to develop good, common sense sleep habits. Each person and their circumstances differ; it’s a matter of trying different actions to find what works best.

Following are ten habits and actions that can promote quality sleep.

Create a Sleep Schedule

A regular sleep schedule is beneficial. Awake at the same time daily; likewise, go to bed at the same time each evening. Stick to your plan on holidays, weekends, and while on vacation. This helps regulate your internal clock, allowing you to go to sleep and remain asleep.

Choose your bedtime wisely; as an adult, ensure you sleep for at least 7 – 8 hours. For example, if you must wake up by 6:00 a.m., go to sleep between 10:00 – 11:00 p.m.2

Exercise Daily

Daily physical activity can help you go to sleep quickly at night. When you exercise, the core body temperature tells the body clock it’s time to be awake. The core body temperature declines after 30 to 90 minutes, resulting in sleepiness.3

Avoid Eating After Dinner

Many sleep experts recommend having your meal two to four hours before bedtime. That allows sufficient time for your food to digest properly. It helps to prevent poor sleep from heartburn, nausea, and other gastric symptoms.4

Avoid Caffeine and Alcohol Before Bedtime

Limiting caffeine intake to a minimum of four hours before bedtime is essential. Caffeine is a mental and physical stimulant; consumption makes it more challenging to go to sleep, prevents deep sleep, and increases bathroom visits during the night.

Regarding alcohol, it may make you feel tired and help you to go to sleep. The drawback is that later in the night, you may experience disrupted sleep, sweating, and headaches. It’s recommended to avoid alcohol for a minimum of 4 hours before bedtime.5

Avoid Technology Before Bedtime

Electronic devices should be shut down at least 30 minutes before bedtime. This includes mobile devices, computers, and television. Research has found that these devices suppress melatonin, a hormone released in the evening that makes you sleepy and ready for bedtime.6 This makes sense because the use of electronic devices increases your alertness, which in turn, can prevent you from falling asleep.7

Limit Nap Time

Avoid taking naps during the late afternoon or evening. Nap no longer than 30 minutes daily; otherwise, your sleep duration and quality can suffer.

Follow a Bedtime Routine

A bedtime routine can help you to de-stress. For example, try a cup of chamomile tea as part of your routine. Studies have found that chamomile tea is a natural mild sedative that helps to reduce anxiety, insomnia, and other sleep issues.8

Calming music can also help you to unwind. Research has found that listening to 45 minutes of music at bedtime improves sleep quality. Consider listening to peaceful instrumental music. Natural sounds like ocean waves or soft rain can also help to trigger relaxation and sleep.9

Enhance Your Bedroom

Ensure that your bedroom is relaxing and sleep-friendly. The ideal environment is dark, quiet, and has a comfortable temperature.

Many people use the bedroom for watching TV, exercising, and other non-sleep-related activities. It is recommended to use your bed for sleep and sex only. This conditions your mind to recognize that it’s time to get ready for sleep when you're in the bedroom.

How is your mattress? It may be time for a new one if it's over seven years old. An older mattress can impact your spinal alignment, cause pain, and make you toss and turn at night.

Get Daytime Light Exposure

Our bodies have an internal clock known as the circadian rhythm. It helps you to stay awake in the daytime and lets you know when it’s time for sleep. You can keep your circadian rhythm healthy by getting natural sunlight or bright light during the day. It improves your nighttime sleep duration and quality and boosts your daytime energy.

Shower or Bath for Relaxation

Improve your sleep quality by taking a warm bath or shower before bedtime.

Shahab Haghayegh, Biomedical Engineering Dept. at the University of Texas in Austin, led a research team. The team analyzed methodical data and evaluated research linking bathing, water temperature, and sleep quality. The researchers reviewed over 5,000 studies and used about 12 solid methodologies to make their conclusions.

The results show that “bathing one to two hours, ideally 90 minutes, before bed in water at 104 to 109°F (40 to 43°C) helped people get the highest quality sleep.”

Conclusion

Our daily routines and actions can significantly impact the quality of our sleep. For example, insufficient bright light during the day or a meal before bedtime can prevent you from falling asleep and staying asleep.

On the other hand, the ten preceding habits and actions can help improve your sleep quality. If your sleep problem persists, please talk to your medical provider to explore solutions.
References
1 Sleep Health Foundation
2 Better Health Channel
3 John Hopkins Medicine
4 Sleep Foundation
5 Sleep Foundation.au
6 American Academy of Sleep Medicine (AASM)
7 Shechter, A., Kim, E. W., St-Onge, M., & Westwood, A. J. (2018). “Blocking nocturnal blue light for insomnia: A randomized controlled trial.” Journal of Psychiatric Research, 96, 196–202., Retrieved from https://pubmed.ncbi.nlm.nih.gov/29101797/

8 Forster HB, Niklas H, Lutz S. “Antispasmodic effects of some medicinal plants.” Planta Med. 1980;40:309–319. [PubMed] [Google Scholar]
9 Lai, H. L., & Good, M. (2005). Music improves sleep quality in older adults. Journal of advanced nursing, 49(3), 234–244. https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2648.2004.03281.x