Everything is better with sleep…
Sleep is often overlooked, yet it is arguably the single most influential factor affecting every other aspect of wellness. No other activity plays such a crucial role in our physical, mental, and emotional health. Scientists characterize sleep through brain wave patterns and physiological changes, which reveal two key phases: NREM (non-rapid eye movement) sleep and REM (rapid eye movement) sleep. During NREM sleep (also called slow wave sleep or deep sleep), brain activity slows, focusing on restorative processes, while REM sleep mimics an active brain, supporting functions like memory consolidation and emotional regulation. Early in the night, deep sleep dominates, allowing the body to focus on physical restoration and recovery. As morning approaches, the balance shifts, with less time spent in deep sleep and more time in REM sleep, where memory consolidation and emotional processing occur.
During deep sleep short term memory is converted to long term memory, emotions and reward responses are regulated, the immune system is fortified, and important detoxing functions are carried out by the brain. During REM sleep the brain processes and organizes experiences, dreams form the foundation of creativity and innovation, and our ability to appropriately react to emotional signals from others are recalibrated.
The average adult requires between 7 and 9 hours of quality sleep for all these amazing functions to be carried out effectively. Circadian rhythms help regulate our sleep cycles by acting as a “biological clock”. These rhythms are highly sensitive to environmental cues, particularly light. Specialized light sensors in our eyes detect the intensity, duration, and wavelength of light. The body's internal clock uses this information to align with the natural day-night cycle. Blue light, such as that emitted by screens and electronic devices, has a particularly strong effect on circadian rhythms, often delaying the release of melatonin and disrupting sleep patterns.
So how do we get good quality, natural sleep? Here are my top five favorite sleeping tips:
1. Stick to a sleep schedule. Going to bed and waking up at the same time every day, even on weekends, is one of the most effective strategies for improving sleep quality. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Setting an alarm for both bedtime and wake time can help reinforce this routine and ensure you're getting the rest you need. This is the number one tip for a reason—it’s the foundation for building healthy sleep habits and supporting overall well-being.
2. Avoid Caffeine. Caffeine is a stimulant that can disrupt your sleep. Caffeine, particularly when consumed later in the day, can delay sleep onset and reduce sleep quality. Caffeine has a half-life of 6 to 8 hours, meaning it can remain active in the body for a significant amount of time.
3. Relax before bed. Set aside time to unwind and de-stress before heading to bed. Establishing a calming bedtime routine, such as reading a book or listening to soothing music, can signal to your body that it’s time to wind down. Avoiding stimulating activities and allowing your mind and body to relax before sleep will help you transition more smoothly into rest, promoting better sleep quality. Prioritizing this downtime each evening can make a significant difference in how easily you fall asleep and how rested you feel the next day.
4. Regulate Light Exposure. To support your circadian rhythm, ensure you get plenty of sunlight or bright light exposure in the morning. This helps reset your internal clock and signals to your body that it's time to be awake and alert. In the evening, be mindful of limiting light exposure, especially blue light from screens, as it can interfere with melatonin production and delay sleep onset. Reducing light exposure after dusk creates a natural cue for your body to wind down, making it easier to fall asleep and achieve restful, restorative sleep. Be sure to keep your bedroom dark when you are sleeping. It may sound obvious, but in today’s world, light is everywhere—even when we’re trying to sleep. Artificial light from digital devices, LED indicators, and streetlights can disrupt your circadian rhythms and hinder the production of melatonin, the hormone responsible for sleep. To improve sleep quality, keep your bedroom as dark as possible.
5. A good bedtime routine starts as soon as you wake up! A good bedtime routine begins the moment you wake up! The choices you make throughout the day—what you eat, how active you are, and how you manage stress—can all significantly impact the quality of your sleep at night. By being mindful of your habits during the day and making healthy choices, you set the foundation for a restful night’s sleep. Whether it's managing your light exposure, staying active, or eating wisely, these small decisions can create a positive sleep cycle and help you rest better at night.