The Sleep & Well-Being Connection: 5 Tricks For a Good Night’s Sleep
To function healthily, everyone needs a few daily essentials: proper nutrition, enough water, regular exercise, and often overlooked sufficient sleep. Quality sleep plays a vital role in overall health and well-being. Research shows it’s linked to better memory, improved performance, and effective weight and calorie regulation. It also supports a stronger immune system, boosts mood, and helps prevent serious mental health conditions like depression and insomnia (Medical News Today, 2023).
Sleep hygiene can vary from person to person. Some individuals may need more sleep, while others follow different sleep schedules. However, a recent Stanford University study highlights that going to sleep before 1:00 a.m., regardless of personal sleep preferences, is linked to better wellness and mental health outcomes (American Psychiatric Association, 2024). Sleeping early and at a particular time daily supports maintaining an optimal circadian rhythm, which boosts one’s immunity and overall well-being (National Library of Medicine, 2024).
5 Tricks for Getting Adequate and Quality Sleep
If you often struggle to fall asleep or wake up feeling unrested, these simple strategies can help improve both the quality and quantity of your sleep. Let’s look at five easy changes you can start today.
1. Start Your Day Early
People often tell us that mornings set the tone for the rest of our day. Starting your day with a simple routine, like going for a morning walk or watering your plants around 8:00 a.m., can help you wake up earlier and feel more positive. It can further aid in adjusting your circadian rhythm and help with a more consistent sleep schedule (National Library of Medicine, 2024).
2. Reduce Screen Time Use
Screen time on cell phones, tablets, and mobiles right before bedtime can be very stimulating, making it challenging to transition to sound and quality sleep (Cleveland Clinic, 2022). Knowing this information, it is advisable to refrain from using screens closer to bedtime. Try swapping screens for calming activities instead. You could read a book, talk to someone you love, listen to soft music, or do a short meditation or affirmation.
3. Eat and Drink What Helps You Sleep Better
Making healthier choices about food and beverage preferences may support getting adequate and quality sleep. Lighter meals near bedtime help with digestion and falling asleep quickly. Try to avoid caffeine, soda, and alcohol in the evening. They can make it harder to fall asleep and may cause you to wake up during the night (Healthline, 2021).
4. Engage in Physical Activity
Whether it’s yoga, dancing, a brisk walk, or hitting the gym, physical activity can help you sleep more soundly. However, health experts recommend avoiding exercise two hours before bedtime, as it can disrupt your natural sleep-wake cycle. (National Library of Medicine, 2023).
5. Plan a Nighttime Routine
Having structure in the evening can be helpful for both kids and adults. Planning a sleep schedule with a tentative time assigned can help transition from other tasks to a bedtime routine. A bedtime routine can include taking a shower, changing into comfortable nightwear, engaging in a skin care routine, playing classical music, etc.
It’s also important to remember that having trouble sleeping sometimes is normal, and stressing about it only makes it harder to rest. This is completely normal. On such nights, it helps to focus on calming thoughts or small comforting rituals that make rest easier. This can be things such as thinking of fond memories, listening to your favorite song, or simply allowing yourself some time to lie and rest in bed.
The Bottom Line on Sleep and Well-Being
Good sleep is more than just rest; it’s a cornerstone of mental, physical, and emotional well-being. Building healthy sleep habits takes time and patience, but even small steps like dimming the lights, staying active, or being kind to yourself can lead to meaningful changes. Remember, better sleep is within reach, and you deserve it.
