Getting quality sleep is essential for both physical and mental health. It impacts your ability to accomplish things during the day and your mood. Unfortunately, many people have trouble sleeping. Some experience sleep issues sporadically, while others have chronic sleep issues.
In the US alone, between 50 and 70 million adults have a sleep disorder. Furthermore, over 35 percent of adults report regularly sleeping less than seven hours a night. Every year, around 100,000 hospital fatalities occur as a result of medical errors, often caused by sleep deprivation.
If you are having trouble sleeping, it is best to figure out a way back to healthy sleep patterns as soon as possible. Understanding what good sleep includes, what causes poor sleep, and strategies to improve sleep can be invaluable for quality of life.
Genetics and Sleep
Most adults function best when they get seven to nine hours of sleep per night. However, some people need slightly more while others need slightly less, and researchers have found these sleep needs could be as much as 80 percent genetic. Other research has potentially linked 126 variations in 80 different genes to the amount of sleep a person needs to function well.
A 2019 study at the University of California, San Francisco conducted on a single family that claimed they could sleep less than six and a half hours per night without feeling the negative effects of sleep deprivation. The study revealed that each family member shared the same ADRB1 gene mutation. This mutation is now referred to as the “natural short sleep trait” after further studies showed the same sleep patterns in mice engineered to have the same mutation. Despite not feeling the short-term consequences of missing sleep, over time, sleep deficits can cause health issues like heart conditions and diabetes.
Another study from 2014 with 47,000 participants found that the number of hours a person sleeps on average per night could be connected to two regions of human DNA. The participants who tended to sleep longer were located in one of the areas, and the participants who tended to sleep less were located in the other area.
Because genetics is so involved with the amount of sleep a person needs to function at their best, it’s important to remain open-minded about an individual’s sleep requirements. Some people truly require 10 hours of sleep per night for optimal functioning, and that doesn’t make them lazy. Others don’t need more than six hours a night, which also doesn’t make them more evolved.
This level of profound research into the genetics and science of sleep is still relatively new, so not much information has been 100 percent confirmed at this point. Where it currently stands, self-awareness regarding the amount of sleep you need is the best way to figure out your own best sleep schedule. This means paying close attention to how well you function regularly getting varying hours of sleep per night. It’s not an exact science, but it’s the best we have for now on an individual level.
The Relationship Between Light and Sleep
Human circadian rhythms come from the 24-hour environment we live in. Our circadian rhythm regulates when we are awake and when we sleep. It starts over again every 24 hours, responding to the environment of light-dark cycles. In basic terms, light tells the body it’s time to be awake, and dark tells it that it’s time to sleep.
This happens because the cells in the retina of our eyes are sensitive to light. While they make it possible for us to see, they also tell us if it’s day or night, thus managing our sleep patterns. Darkness is vital for humans to sleep. When it’s dark, the body produces a hormone called melatonin, telling the brain it’s time to sleep and causing drops in body temperature and relaxing the muscles.
Before artificial light became widely available, thanks to electricity, the amount of light humans get has significantly increased during the night hours. The result, it seems, is an increased risk and occurrence of sleep disorders. The science behind this link is not completely verified, though nocturnal light has been shown to modify the sleep patterns and circadian rhythms in humans.
When you’re trying to fall asleep, it is important to decrease light exposure. This includes all types of light, be it natural from the sun, light from a light bulb, or light from a screen. That being said different types of light have different impacts.
The more illumination created from light, the more it can affect your ability to fall asleep and the quality of your sleep. Direct sunlight is much more intense than most other kinds of light. Different types of artificial light have varying levels of illumination as well. All of these things factor into a person’s ability to sleep and potential sleep disorders.
Blue light, which is the light that comes from screens like televisions, laptops, cell phones, and tablets, has been found to have a profound impact on sleep because of its short wavelength. It is known to contribute to sleep issues when used extensively at night. As such, avoiding the use of electronic devices when you’re trying to fall asleep, especially if you have trouble falling asleep or staying asleep, is recommended.
Avoid any kind of light exposure, not just blue light, in your sleep environment. Sleep light glare and night lights are also known sleep disruptors. Research shows that the amount of nighttime light exposure is directly related to sleep quantity and quality. In the 2016 study, participants exposed to light while sleeping got roughly 10 minutes less sleep per night. Even worse, the likelihood that they experienced fatigue or impaired functioning during the day increased.
As mentioned, exposure to excessive light in the evening can alter the release of melatonin. Therefore, it can delay the body’s transition from wakeful alertness to drowsiness and sleep.
Light exposure can not only negatively affect your ability to fall asleep, but it can also impact sleep cycle transitions, ultimately decreasing sleep quality. Sleeping with too much light can lead to repeatedly waking up, disrupting the time you spend in the stages of deep, restorative sleep. If you wake up in the middle of the night, avoid light of all kinds as much as possible, and it will be easier to get back to sleep.
Night shift workers have to adjust their light and darkness exposure to sync up to their schedule. Because they finish work in the morning when the sun is already up, it can be hard to fall asleep. For this reason, many people use black-out curtains to simulate night and make it easier to sleep. This also helps to modify a person’s circadian rhythm so it begins to match their work schedule.
On the other hand, when it is time to be alert, it’s important to increase light exposure. While this comes naturally to people who work normal shifts, those who work the night shift can benefit from this strategy. Many people who have sleep disorders or who work the night shift use what is called a lightbox, a fixture specifically designed to produce light at a soft wavelength to impact periods of sleep and wakefulness. Between 15 and 20 minutes of lightbox exposure can help to raise alertness.
Bedtime Rituals to Improve Sleep
Your regular activities between 30 and 60 minutes before bedtime can have a significant impact on your ability to fall asleep and the quality of the sleep you get. Bedtime rituals are important because they train the brain to associate those activities with sleeping. By carrying out the same routine every night before bed, your brain gets primed for sleep.
Bedtime rituals are important because they distract the mind from anxious thoughts that activate the sympathetic nervous system and can lead to insomnia. The nightly activities you perform before bed allow you to focus on the tasks at hand, encouraging relaxation instead of anxiety.
There is no one-size-fits-all bedtime routine. Different people will prefer to include different activities depending on their preferences. However an individual’s bedtime routine varies, it is essential to include calming activities. The following are some great options.
Reading
Include reading as part of your nightly routine to help your mind wind down. You could read a book, poetry, or the newspaper, though try to avoid dramatic and suspenseful material that will overly excite the brain. Also, avoid reading from back-lit e-readers, as the light from the screen can be detrimental to sleep.
Taking a Hot Bath
Your body begins to produce the hormone melatonin at night in preparation for sleep. One of its functions is to lower your body temperature. Taking a hot bath, or even a hot shower, as you’re nearing bedtime can provide additional assistance in preparing your body for sleep, as it imitates the effects of melatonin release. Furthermore, the hot water on your skin is relaxing to both the body and the mind.
Get Morning Chores Done
Set aside some time to do the things you would normally do in the morning as part of your bedtime ritual instead. Do the dishes, make your lunch for school or work, prepare your purse, backpack, or briefcase of all the things you will need the next day, and pick out your clothes. Taking 15 to 20 minutes to do your morning chores at night is beneficial in a couple of ways. First, the activities are easy and soothing, distracting you from potentially anxious thoughts. It also promotes peace of mind, as you know you will have less to do the followingmorning.
Stretching
Before you go to bed, take 30 minutes to slowly and calmly stretch out your body. Stretch your neck, your shoulders, your arms, your legs, your hands, and your feet. Not only will this be great for achy muscles and stiff joints, but it also helps your body and mind wind down, relieving stress and tension that may have built up during the day.
Writing in a Journal
Journaling in the evening before bed is a productive way to get your thoughts and feelings out. For some people, journaling sounds overwhelming, but remember that it need not be organized or coherent. Writing things out is often a form of stress relief in and of itself. Taking 10 or 20 minutes to journal before bed can be a huge help in getting to sleep.
Drinking Non-Caffeinated Tea
Drinking herbal tea before bed, such as lavender or chamomile, can help to relax the body and mind. Herbal tea has also been shown to help induce sleep. Between the soothing hot water and the peaceful aromatics, these non-caffeinated teas can make a perfect addition to any bedtime routine.
Meditating
Meditation is an ancient practice known for its ability to relax both the mind and the body. Meditation focusing on mindfulness can also help to relieve stress. As such, meditating as part of a nighttime ritual, sitting calmly, taking slow, deep breaths, and focusing on your breath alone, will help slow the body down in preparation for a good night’s sleep.
Listening to Relaxing Music
Listening to soft, relaxing music as a bedtime ritual can be a powerful tool for healthy sleeping. Soothing music can induce the release of mood-enhancing, stress-reducing hormones that leave people feeling calm and peaceful. The music should be downbeat and calming rather than energizing, ideally without lyrics. The results can lead to falling asleep faster as well as getting better quality sleep throughout the night.
Performing a Hygiene Ritual
For many people, bedtime hygiene rituals, such as washing and moisturizing your face, applying body lotion, and brushing and flossing your teeth, are already standard procedure. For those who don’t yet have one, it’s a classic and easy way to get into a healthy routine at night. Instead of viewing it as a chore, consider it more of a pleasant and relaxing activity. Taking some time to massage the lotions into your skin and massage your gums slowly with your toothbrush can help change the way you look at it.
Using Aromatherapy
Certain fragrances, such as lavender, cedarwood, and chamomile, can have deeply calming effects that promote quality sleep. Additionally, research has shown that aromatherapy can help to control stress and anxiety, which are common barriers to falling and staying asleep. Some common ways of using aromatherapy for sleep are putting oils in a diffuser, placing a few drops of essential oils on your pillow, wrists, chest, and neck, or using a pillow spray.
Putting on a Calming Podcast
There are many podcasts out there especially geared for helping you sleep. They range from bedtime stories for grownups, meditative sleep guides, and reciting poetry over relaxing sounds. You can train your brain to associate putting on the podcast with sleep sin addition to the words lulling you to sleep, your mind will also be prepared for sleep through the cue of hearing the podcast begin.
Dim the Lights
As mentioned, bright light is the enemy of sleep, as it makes your brain think it’s time to be awake and alert. Dimming the lights then sends a signal that it’s time to begin preparing to go to sleep. It is especially important to shut up overhead lights, replacing them with indirect lighting from dimmer table lamps. Using warm lighting as opposed to cool lighting for your lamps can also help.
Other Strategies for Better Sleeping
Aside from bedtime rituals, there are other effective strategies to improve your sleep habits for more restful nights of sleep. These can be equally as important in avoiding mistakes that can make it hard to fall asleep or cause low-quality sleep.
Set a Definite Bedtime
Schedule a time that you will go to bed every day. This will create a pattern your body recognizes, making it easier to fall asleep at that time day in and day out. After the routine is set, your brain and body will begin to naturally feel tired at your set bedtime.
Stop Looking at Screens 60-90 Minutes Before Bed
According to a report from Business Insider, roughly 90 percent of adults between the ages of 18-29 sleep with their cell phones. On top of that, around 95 percent of people use their phones for something or other just before bed. This practice is enormously counterproductive for getting healthy sleep. Smartphones, tablets, laptops, and even TV screens emit blue light. That blue light keeps the body from producing the sleep hormone melatonin, making you more alert. It then becomes more difficult to fall asleep.
Sleeping with your phone, in particular, can be damaging for sleep quality as well. Unless your phone is completely silent and vibration-free, the buzzing from notifications can reduce the amount of restful REM sleep you get.
To avoid all of these issues, put your screens away at least an hour before bed.
Do Not Lie in Bed Awake for More Than 20 Minutes
If you’re in bed trying to fall asleep and it’s just not working, after 20 minutes, it’s a good idea to get up and do a quiet and soothing activity. You might try having a hot mug of herbal tea, reading a book (not using a screen), or sitting on the floor next to your bed and meditating. Try not to turn on any bright lights for these activities, as it will signal to your brain that it’s time to be alert. Also, avoid anything that is overly stimulating. A relaxing activity can be useful in making you feel sleepy. Once you do, go right back to bed.
Stay Away From Caffeine Late in the Day
Caffeine is a stimulant, meaning it is a substance that induces alertness in your brain and body. Drinking caffeine within six hours of going to bed is often detrimental to sleep. Especially if you are regularly having trouble sleeping, it’s best to stay away from caffeine late in the day.
Don’t Do Strenuous Exercise at Night
In general, regular exercising can have positive effects on sleep. However, intense workouts late in the day tend to have the opposite effect. Strenuous exercise close to bedtime increases your heart rate and body temperature. Both of those things should be decreasing near bedtime to inform your body to prepare to rest. As such, a vigorous workout at night can make it extremely difficult to fall asleep. If you must exercise at night, try something lighter, like a yoga session or a walk. Even with those, it’s best to limit them to an hour and a half before you plan to hit the sheets.
Pick the Right Pajamas and Bedding
What you choose to sleep in and on can affect your ability to fall asleep and how well you sleep. That is why choosing comfortable and cozy pajamas and bedding is important. It should not matter how they look. What matters is how they feel. Tight and uncomfortable pajamas are usually not a good option, and neither are scratchy sheets. Pick something that makes your skin feel good so you won’t be fidgeting in bed instead of sleeping.
Restrict the Bedroom Environment for Sleep Only
Your bedtime rituals should take place outside of the bedroom. Reserving the bedroom for a place of sleep and sleep alone allows your mind to connect that environment solely for sleep. Don’t use your phone in bed, don’t watch TV in bed, and don’t even read in bed. That way, the act of getting into bed tells your brain directly: it’s time to sleep.
If You’re Going to Nap, Nap Early
Napping early in the day, especially before scheduled evening work, can help to increase alertness. The most effective naps tend to be short, between 30 and 45 minutes. Napping early like this sets your body up to be alert for the evening work you have to do. Once that work is finished, your body will begin to relax and prepare for restful, nighttime sleep.
Summary
For the sake of your overall well-being, getting quality sleep is vital. Whether you have occasional trouble sleeping or a chronic sleep disorder, thankfully, there are numerous effective strategies for getting regular restful sleep. Things like understanding the impact of light on how well you sleep, creating a sleep ritual that works for you, and avoiding certain practices and activities can be enormously helpful.
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Jess Lakritz 