How did you sleep last night?

I had a good night of Sleep, but when I woke up I thought what a powerful effect a great night’s sleep has on my metabolism, and I wanted to share with you some ideas about how to get a better night’s sleep.

Now my idea of a good night of sleep is one in which you sleep soundly and wake fully refreshed and full of energy. During a great night’s sleep you rarely, if ever, think about your troubles, you never think about the news, and you usually fall asleep within 10 minutes of your head hitting the pillow (with positive thoughts in your mind).

Also, a key factor in determining if you had a good night of sleep is if you dream ‘positive’ or ‘fun’ dreams. Because if your night is full of ‘bad’ or ‘stressful’ dreams, then you’re most certainly tossing and turning throughout the night and NOT getting a “restful” sleep.

Why is it so important to get quality sleep each and every night? Your body and your mind break down and get worn out from stress during the day.

What does poor sleep do to your body?

Research shows that poor sleep has immediate negative effects on your brain function, exercise performance and hormones (1, 2, 3, 4, 5). Poor sleep can also increase body weight and disease risk (5, 6, 7).

People who snore tend to disrupt their sleep, on average, 300 times each night – now that’s not a restful night’s sleep!

Now think about it this way for a moment – if you’ve been under stress lately, or if your mattress sucks, or if you just haven’t been able to sleep well for the past few weeks (or months), then you haven’t given your brain or your body the time it needs to repair itself.

So you actually start each and every day a little bit less focused and less metabolically healthy than the previous day.

The only time that your body and your mind repair themselves and rejuvenate is when you’re sleeping. But it’s important to note here that “restful” sleep is the key.

Tossing and turning all night or waking up every few hours is not considered restful sleep. I recently read an article that stated the facts about how snoring affects your sleep and overall health.

Don’t try to catch up on your sleep

People tell me all the time that they know that they don’t get enough sleep during the week – but they “catch up” on the weekends. Let me put an end to that myth right now. That does not work!!!

Your body and your mind need a regular sleeping pattern to repair and rejuvenate – without it you’re actually deteriorating yourself rather than re-energizing yourself.

So what’s considered enough sleep?

Generally speaking, everyone should strive to get 8 hours of restful sleep.

Now if you eat a very healthy diet and exercise properly, and give yourself a few mental breaks during the day, and if you sleep like a baby and wake up fully refreshed every day, then you might be the type of person who can get away with less sleep – maybe 6 hours each night.

Keep in mind that good sleep can help you exercise better, eat less and be healthier (2, 8, 9, 10).

On the other hand, if you experience extraordinary amounts of stress each day (mental or physical), then you’ll need more than 8 hours.

A marathon runner for example, tends to put his/her body through a lot of stress each day – that person needs more than just 8 hours because their body needs more repair time than normal. The same holds true for the person going through massive mental stress as well.

So what can you do to help facilitate a better night’s sleep for yourself and those around you?

Many people don’t get a great sleep regularly. Similarly, sleep quantity and quality have declined over the past few decades (11, 12).

Here are 20 steps to help you get a good night of sleep

1. Do less mental work at night

Make a list of what you need to do the next day, write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do.

When you write things down you’re giving your brain the signal that it no longer needs to think about those tasks.

2. Do not watch TV at bedtime so you can get a good night of sleep

Don’t watch television or listen to the radio (especially the news) before retiring for the night – and certainly do not fall asleep with the TV or radio on.

3. Read an interesting piece to have a good night of sleep

Read some inspirational or self-growth material for at least 30 minutes prior to bed.

Your goal is to fill your mind with inspirational thoughts before falling asleep so that the last thoughts you have before drifting off are uplifting thoughts – as opposed to the stressful thoughts that most people fall asleep thinking about.

4. Sleep in a dark room to get a good night of sleep

Make sure the room that you’re sleeping in is as dark a room as possible – the body is made to sleep when it’s dark out – the darker the room the more potential for a deep sleep. A study revealed that in a bedroom environment, sleep quality improved when light diminished (13).

5. Ensure you have a quiet room at bedtime 

Make the room as silent as possible – turn off all electric devices and ask others in the house to be as quiet as they can be. Sleep quality improves with diminished noise (13).

6. Maintain cool body and bedroom temperature to get a good night of sleep

Bedroom and body temperature can impact the quality of your sleep. You may well agree with me that it is hard to get a great night’s sleep when the weather is too warm.

Research shows that bedroom temperature had greater impact on sleep quality than external noise did (14).

Also, studies show that high bedroom and body temperature can reduce sleep quality (15, 16, 17, 18, 19, 20). Although it depends on your habits and preferences, about 20^oC (or 70^oF) seems a comfortable temperature for most people.

7. Do not eat food at bedtime 

Don’t eat for at least 3 hours before going to bed. When there’s undigested food in the stomach, your body is forced to focus on digesting that food rather than being focused on repairing your body and mind – which is what sleep is all about!

Also, eating late at night may negatively impact the natural release of melatonin and HGH (21, 22, 23, 24, 25).

The body was designed to digest food best while moving – not while lying down.

8. Rule out a possible underlying condition

Try to find out if an underlying condition is the cause of your sleep problems. Sleep apnea is a common sleep problem. It causes interrupted and inconsistent breathing.

People with sleep apnea stop breathing repeatedly while sleeping (26, 27). Sleep apnea is a common condition, especially among men. One review revealed that 24% of men and 9% of women have the disorder (28).

Other sleep disorders include circadian rhythm sleep/wake disorders and sleep movement disorders. These are common in shift workers (29, 30). Try to consult with your doctor if you struggle with sleep.

9. Get enough sleep

Try to go to bed at approximately 10:00 pm and awake at approximately 6:00 am. In Ayurvedic medicine it’s believed that there are cycles that are the most conducive for certain activities.

Going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and give the person the most energy throughout the day.

10.  Do not take sleeping pills

Don’t take drugs or vitamins/herbs that are supposed to help you sleep (unless required by your physician). Most of these artificial sleeping aids do nothing more than deaden your senses.

The goal of ‘sleep’ is to give your body the time and means to repair itself and prepare for the coming day.

When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.

11. Ensure your room is well ventilated to get a good night of sleep

Make sure that there’s a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep, you’re only able to breathe in the air that surrounds you in your enclosed bedroom.

Try opening a window (if it’s cold outside then just open the window a crack). The fresh air that comes in while you sleep will help your body repair itself because you’ll have access to cleaner, more oxygenated air.

12. Exercise adequately to have a good night of sleep

During the day, do 60 minutes of mild exercise. If you don’t have time to do 60 minutes in a row, then break it up into 2 30-minute sessions, or 3 20-minute sessions, or 6 10-minute sessions.

Just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a good night of sleep is walking.

13. Do not drink caffeine late in the day

There are many health benefits of caffeine consumption including enhanced energy, focus and sports performance (31, 32, 33).

Caffeine is consumed all over the world. In the USA, for example, 90% of the population consume caffeine (34, 35, 36, 37, 38).

However, coffee stimulates nervous system and may prevent your body from relaxing naturally at night. Research shows that people who consume caffeine up to six hours before bed may have poor sleep quality (39).

Caffeine stays in the bloodstream for 6 to 8 hours. So, don’t drink large amounts of coffee after 3 to 4 pm, especially if you have trouble sleeping. Similarly, don’t drink coffee if you are sensitive to caffeine (40, 41).

You can take decaffeinated coffee if you crave a cup of coffee in the late afternoon or evening.

14. Reduce long daytime naps to get a good night of sleep

Short power naps are highly beneficial. But long or irregular napping during the day can affect sleep quality.

Sleeping in the daytime can disorganize your internal clock making it difficult for you to sleep at night (42, 43).

Research shows that taking daytime naps can make you sleepier during the day (43). Also, another study revealed that napping for 30 minutes or less can improve brain function during the day. The study also found that longer naps can negatively affect sleep quality and overall health (44).

However, there is evidence that people who take regular daytime naps may not experience disrupted night’s sleep or poor quality of sleep.

The effects of napping depends on individuals. There is therefore no need to worry if you take regular daytime naps and sleep well at night (45, 46, 47).

15. Do not drink alcohol

You may not be able to sleep well if you drink alcohol at night. Alcohol causes or increases symptoms of snoring, disrupted sleep patterns and sleep apnea (48, 49). It alters melatonin production at night. Melatonin plays a key role in the body’s circadian rhythm (50, 51, 52, 53).

Research shows that alcohol consumption at night reduced the natural nighttime elevations in human growth hormone. This hormone plays a role in the body’s circadian rhythm (54).

16. Take a relaxing shower or bath

A relaxing shower or bath at night can help you sleep better. It is a popular way to have a good night of sleep.

A study showed that taking a hot bath 90 minutes before bed improved sleep quality. It also helped people get deeper sleep (55).

Also, studies show that a relaxing shower or bath can improve overall sleep quality. It also helps especially older adults fall asleep faster (56, 57, 58, 59, 60).

Alternatively, you can bathe your feet in hot water if you don’t want to take a full bath at night. This can help you relax and improve your sleep (61, 62).

17. Improve your bed quality

Bed quality can affect your sleep (63, 64). Therefore, get and sleep on a comfortable bed, mattress and pillow.

One study explored the benefits of a new mattress for 28 days. Findings showed a reduction in back pain by 57%, back stiffness by 59% and shoulder pain by 60%. A new mattress also improved sleep quality by 60% (65).

Studies show that poor-quality bedding can cause increased lower-back pain while new bedding can enhance sleep (66, 67).

Keep in mind that having the best mattress and bedding is highly subjective. So base your choice of bedding on personal preference (68, 69, 70, 71, 72). Try to upgrade your mattress and bedding every 5 to 8 years.

18. Reduce exposure to blue light in the evening

Unlike in the daytime when light exposure is beneficial, at night it has the opposite effects (73, 74).

In fact, light in the evening impacts on your circadian rhythm. It tricks the brain into thinking it is still daytime. As a result, your body reduces melatonin production which helps you relax and get deep sleep (75, 76).

Blue light is the worst in this regard. It is emitted in large amounts by electronic devices like computers and smartphones.

You can reduce nighttime blue light exposure in many ways as follows:

• Stop watching TV two hours before going to bed.
• Turn off any bright lights two hours before going to bed.
• Wear glasses that block blue light (76, 77).
• Install an app that blocks blue light on your phone. This is available for iPhones and Android smartphones.
• Download f.lux app to block blue light on your computer or laptop.

19. Sleep and wake consistently at similar times

The circadian rhythm of your body works on a set loop. As a result, your body is aligned with sunrise and sunset. So, there is need to be consistent with your sleep and waking times. This can improve long-term sleep quality (78).

A study revealed that irregular sleeping patterns and going to bed late is associated with poor sleep (79).

Other studies found that irregular sleep patterns can change circadian rhythm and the levels of melatonin (78, 79, 80).

Try to form the habit of going to bed and waking up at consistent and similar times. This will help you overcome your struggle with sleep. Also, you may not even need an alarm after some time.

20. Do not drink water and other liquids before bed

Excessive urination during the night (medically termed nocturia) affects sleep quality and daytime energy (81, 82).

Keep in mind that drinking enough water is vital for health.

However, if you drink large amounts of liquids before bed, you can experience nocturia. It is therefore wise to reduce your intake of fluid at night.

It is important to note that some people are more sensitive than others in terms of having nocturia.

As a guide, do not drink any fluids 1 to 2 hours before heading to bed. It will help to use the bathroom right before going to bed. This may decrease your chances of waking up in the night to urinate.

Conclusion

On a general note, sleep plays an important role in improved health and wellbeing. A review study found a link between insufficient sleep and 89% increase in the risk of obesity in children and 55% in adults (83).

Other studies reveal that sleeping less than 7 to 8 hours per night will increase your risk of type 2 diabetes and heart disease (84, 85, 86).

Therefore, make sleep your priority and follow these tips if you are interested in staying healthy.

I wish you the best night’s sleep tonight and always.

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