Many of these tips below are based around supporting our circadian rhythm. This is the natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours. This master clock is directly influenced by environmental cues, especially light, which is why circadian rhythms are tied to the cycle of day and night.
1. Getting Daytime Sunlight
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. A study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%!
2. Decreasing Blue Light in the Evening
Blue light — which electronic devices like smartphones, tablets and computers emit in large amounts — is the worst in this regard. Wear blue
light blocking glasses, use a blue light blocking app, turn off screens and
dim lights 1-2 hours before bedtime.
3. No Late Caffeine
Caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. Caffeine can stay elevated in your blood
for 6-8 hours after consumption. In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality.
4. Power Naps Only – Less than 30 Minutes
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. In one study, participants ended up being sleepier during the day after taking daytime naps. Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality.
5. Regular Bed/Wake Times
Being consistent with your sleep and waking times can aid long-term sleep quality. Studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.
6. Avoid Alcohol/Late Meals
Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns. It alters nighttime melatonin and growth hormone production affecting sleep quality and healing.
7. Bedroom Environment
Light, noise, temperature and even furniture arrangement affect sleep quality.
Numerous studies point out that external noise, often from traffic, can cause poor
sleep and long-term health issues. To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.
