Quality vs Quantity - 9 Strategies for Improving Your Sleep!
Are you tossing and turning at night, dreaming of better sleep? You're not alone. Sleep is the cornerstone of health and wellness, impacting everything from your fitness levels and dietary choices to how we feel and process our emotions! Today we'll dive into the world of sleep and uncover the secrets to enhancing its quality. Whether it's tweaking your diet, adjusting your nutrition, or revamping your fitness routine, we've got you covered. So fluff up your pillows and get ready to embark on a journey to dreamland with tips that promise to transform your nights – and your days. Welcome to the land of better sleep!
In last weeks blog, we covered why sleep should be your number 1 priority, and gave some reasons for you to aim for 7-9 hours a night. But what happens if you can't get that much sleep every night? All of the parents out there know what we mean, you're probably thinking getting 8 hours of good sleep with a new born baby sounds impossible? Well you're probably right! Seriously, sometimes it just isn't on the table, whether its due to kids or something else, like insomnia, for some of us getting more sleep just isn't possible. Even for those of us who do get 7-9 hours every night, wouldn't it be great if we could make those hours even better? And that's where quality comes into the picture, whether it be 5 hours or 9, maximizing the effectiveness of the sleep we do get can make a massive difference!
Down below are some experiments and strategies you can try to implement and find out what works best for you! This isn't an exhaustive list, so don't be afraid to explore and try other things as well. It's important to remember that not everyone is the same, and what works for 1 person, may not work as well for another. Also, we recommend only trying to add 1 or 2 at a time because the goal should be to make sustainable changes that add long term value, not quick fixes that fizzle out in a week or two.
Experiments to Unlock the Power of a Restful Sleep
Food Windows: Imagine tucking yourself into bed, ready for a peaceful night’s sleep, but your stomach’s over here trying to pull an all-nighter. Eating too close to bedtime means your body’s working to digest that late-night snack instead of focusing on quality rest. This not only cranks up your body temperature but can also lead to you waking up to go to the bathroom. The fix? Give your digestive system a break - try to stop eating or drinking at least two hours before you hit the pillow. So if your regular bedtime is 10pm, the last food and drink you should have is around 8pm.
Sleep routine: Your body is a creature of habit, and it loves a good routine - especially when it comes to sleep. Sticking to the same bedtime every night (yes, even on weekends) helps your brain get the memo that it’s time to wind down. If you get up for work at 6am, then aim to be in bed, lights out, by 10pm. Once you’re in a groove, your brain starts to naturally get sleepy, making falling asleep feel like a breeze. So, skip the late-night Netflix binges and give your body what it craves: a consistent sleep schedule! Remember, the more you stick to the routine, the better it becomes.
Blue light detox: Your brain's pretty smart, but it's also easily fooled. When you’re staring at your phone, tablet, or TV late at night, that blue light coming off the screen is like a mini sun for your brain. It tricks you into thinking it’s still daytime, which keeps you more alert and messes with your melatonin production - the hormone that helps you sleep. So, if you want to drift off peacefully, consider giving your screens a rest before bed. If that seems like too big of a jump to start off with, try cutting the blue light by applying the night mode screen filter on your gadgets.
Noise: While a peaceful room is key for good sleep, complete silence isn’t always the answer. Sometimes, a little background noise can actually help drown out random sounds that might jolt you awake - like the neighbor’s dog or a passing car. Use white noise, calming sleep music, or even soothing things like whale songs (if that’s your vibe). These gentle sounds can help mask disruptions and keep you snoozing through the night. So, don’t be afraid of a little noise—just pick the right kind!
Sleep mask / light: Your bedroom should be dark enough to make a bat jealous. Total darkness signals your brain that it’s time for sleep, so invest in good curtains or blinds to block out any streetlights, and cover sneaky electronic light, like from a clock, that glow like mini nightlights. Even the tiniest bit of light can mess with your melatonin production and throw off your sleep game, so the darker, the better!
caffeine/stimulants: This can be a tricky one for some of us. We all love a little boost from coffee, tea, or that pre-workout, but timing is everything! Having stimulants too close to bedtime is like inviting your brain to a dance party when it should be winding down. They’ll keep you wired and make falling asleep feel impossible. The half life of caffeine is close to 12 hours, meaning anything you drink in the late afternoon is likely to still be in your system by bedtime. So, give yourself a caffeine curfew - cut the stimulants well before bed and let your body naturally relax into sleep mode. You may need to be flexible with this (life gets in the way sometimes) but do your best and you'll thank yourself in the morning!
Alcohol: Sure, a nightcap might feel like it helps you drift off faster, but don’t be fooled - alcohol is no friend to quality sleep. While it can act like a sedative at first, it actually leads to broken sleep cycles, reduced REM (the good, deep sleep), and all kinds of issues like increased snoring, sleep apnea, dehydration, and even sleep disorders. So, while it might start off smooth, alcohol’s long-term sleep effects are anything but restful.
Temperature: When it comes to temperature, your bedroom should be cool - but not ice-cold - around 16-20°C for optimal sleep. A cool room helps your body naturally lower its core temperature, which is key to falling and staying asleep. Too hot or too cold, and you’ll be tossing and turning all night.
Stress: Stress is a real sleep thief, and often one of our worst culprits for a bad sleep. The second either of our brains gets churning and it can be game over! And while you can necessarily get rid of stress completely (if only life was that easy right?) you can minimize and manage it better with some simple relaxation techniques. Try lying on your back with your feet elevated and practice box breathing or "Two in, One out" (this is our favorite) to calm your mind. Other things, like gentle stretching, chatting with loved ones, journaling, or prepping for the next day—like laying out your outfit or packing lunch—can also help ease your stress. The goal? Unwind and clear your mind before bed, so you can drift off without the weight of the day holding you back.
Box breathing: Breathe in and out through the nose (if able to), with a 4 sec inhale. 4 sec hold, 4 sec exhale, and 4 sec pause
Two in, One out: Perform 2 gentle inhalations through the nose in a row, then gently and slowly exhale through the nose, relaxing the body as you do.
