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6 Tips to Improve Your Sleep

Writer's picture: Kate Driscoll, PT DPT CSCSKate Driscoll, PT DPT CSCS

Updated: Nov 29, 2020

A large percentage of the people I work with are undersleeping. On top of that, they don't know they are undersleeping or don't think it affects them. But only a very small percentage of the population (<1%) is able to function well with less than optimal sleep.


Optimal Sleep: Teenagers: 8-10 hours; Young adults 7-9 hours; Adults 7-9 hours; Older adults 7-8 hours

For me, sleeping less than 8 hours is blasphemous. I have always prioritized and loved sleep. I have always struggled with getting out of bed in the morning because I just want to sleep more. While I can understand why getting enough sleep can be hard for some due to busy schedules, and young kids. For many, it is a result of not prioritizing sleep and having poor sleep related habits.


Getting less than optimal sleep can lead to:

  • Memory issues

  • Trouble with thinking and concentrating

  • Mood changes

  • Increased risk of car accidents

  • Weakened immune system

  • Weight gain (and less efficient weight loss)

  • Low sex drive

  • Risk of heart disease


While optimal sleep can lead to:

  • Losing fat

  • Gaining muscle

  • Recovery and repair

  • Regulate blood sugar and lipids

  • Regulate hormones

  • Regulate hunger, appetite, and satiety

  • Clean up and get rid of waste products

But on the bright side, you can improve your sleep habits. Sleep hygiene is the concept of having good habits revolving around sleep. There are many resources for improving your sleep hygiene out there. The Sleep Foundation for one is a great information source.



Here are my six tips for improving your sleep:


1️⃣ Have the same/similar bedtime and wake time every day if possible

Going to bed and waking at the same time every day sets a rhythm that your body can follow. Once it is on that rhythm, it will be easier for you to fall asleep at the same time every night.




2️⃣ Set a go to bed alarm

About an hour to two hours before bed, have an alarm go off that reminds you to start to wind down and begin your go to bed routine. It is also a good time to then put away your phone. This is now a feature on most phones.




3️⃣ Have a pre-bed routine

Dim lights in your house: this helps your body to start producing melatonin, a natural hormone that is secreted in response to darkness that helps you fall asleep.


Put away stimulating electronics one hour before bed: Both the light and the activity that your phone and computer provides makes it harder for you to relax and fall asleep.


Have a cool or hot shower/bath: temperature is dependent on your preference.


Consider at least one pre-bed relaxing activity:

  • Brain dump/journaling: Write out everything you need to do, remember, are stressed out about, or thinking about to help prevent it from keeping you up.

  • Deep breath, perform muscle relaxation or do yoga: These all put your body into parasympathetic or rest and digest mode allowing you to fall asleep more easily.

  • Read: Getting in some reading before bed is a good way to still feel “productive” while not requiring bright light.

  • Cuddling with a pet or person



4️⃣ Set the environment

  • Blackout curtains or an eye mask: darken the room and prevent any light from waking you at night.

  • Room temperature: 60-67degrees

  • This can be accomplished by air conditioning, fans, and/or breathable fabrics during hotter temperatures and by keeping heat low during colder temperatures

  • White noise, calming music, or ear plugs: This helps you block out outside noises and lull your to sleep.

  • Aromatherapy: Specific lavender scents can help calm you and make it easier to sleep.

  • No work in your bedroom: Your bed should be for sleep and for sex.



5️⃣ Cut off caffeine and other stimulants 6-8 hours before bed:

Caffeine has a half-life of about 6 hours.That means it will be in your system for that long. While you may not notice it, caffeine can affect your sleep.




6️⃣ Skip the night cap:

While alcohol can make you feel sleepy, it affects your deep sleep. If you like a daily cocktail to wind down, have it closer to dinner time.



You don’t have to do all of these, I’d suggest starting with one at a time.


For a checklist to make your way through these habits: Click here.





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