Sleep can be broken into three areas of consideration – onset, duration, and quality. People will often struggle with one or more of these aspects, and if left unaddressed, it can really affect how well you recover, improve, and ultimately perform.
To skip to the good part, consensus amongst scientists is to wake-up and go to sleep at the same time each day. This will improve sleep onset, sleep duration and sleep quality as your body gets into a rhythm. It’s hard, but this does include the weekends! If you are already doing this and are still looking for more things to help improve sleep, read on you poor thing.
Sleep Onset
This mainly involves regulating your exposure to light. Ensure you view the sun within 30 minutes of waking up, and ensure you view sunset without sunglasses. The angle of the light primes photoreceptors in your eye to regulate your circadian rhythm, adjusting your bodies physiological processes, like sleep, to the rising and setting of the sun. Towards the end of the evening, reduce the extent of overhead lighting, and blue light exposure. No screens really is the best option. This should occur roughly 2 hours before bed – make tomorrows food, prepare your running equipment and if you can, give your partner a cuddle! Another helpful mental cue that its time for bed is ensuring your bed is for sleep only. Do not do other activities in bed no matter how comfortable, because your brain will no longer associate it with sleeping.
Other factors to improve onset includes reducing caffeine consumption in the afternoon. Moreover, reducing irregular, or long, naps can help. It is okay if an afternoon becomes part of your routine, but do not do so at random, as this negatively influences sleep onset. Ensure your bed is for sleep only. It will also help to have a clear your mind and ensure you completely switch off from work. A great way to do this is to workout, but make sure you do that at the same time each day!
Sleep Duration
Much like onset, light exposure influences sleep duration. The key here is to ensure adequate exposure to bright light during the day. Similarly again, reduce irregular, or long, naps. Also remove any form of stimulus, be it sound or light, that may wake you up at night. Reduce unnatural light exposure and wear earplugs to regulate noise. If sleeping with a partner, having separate blankets might actually mean you spend less time pulling back the covers and more time asleep.
Sleep Quality
Steps to improve sleep onset and duration will also improve quality. Moreover, it is important to not eat too close to the time you intend to sleep. There are also a number of supplements that may be taken, but it is important to consult with a licensed health professional first.
Goodnight!
- https://www.healthline.com/nutrition/17-tips-to-sleep-better#The-bottom-line
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
- https://www.headspace.com/sleep/how-to-sleep-better