5 Tips for Better Sleep That Actually Work—Doze off Faster and Stay Asleep All Night
Plus, see the Swedish secret to sound slumber
By now, we’ve all heard the usual sleep hygiene tips: Go to bed at the same time every day, cut back on blue light from TVs and other electronic devices close to bedtime and avoid alcohol and caffeine in the evening. But if you’re still sleepless despite these strategies, take heart: We asked experts to reveal their best tips for better sleep to help you nod off faster, snooze soundly and awake feeling refreshed.
Why sleep quality matters
“Good sleep regulates mood, consolidates memories and supports everything from reaction speed and decision-making to performance,” notes Michael Gradisar, PhD, Head of Sleep Science at Sleep Cycle in Sweden. “When we struggle to fall asleep or spend the night tossing and turning, we cut into the very stages of sleep that are critical for physical repair and emotional wellbeing. If we fail to achieve good sleep health, over time, this increases our risk of chronic health problems, weakens resilience to stress and makes it harder to think clearly and perform on all cylinders.”
Woman's World Answers
Indeed, studies show that poor sleep impairs memory and mental focus while increasing the odds of depression, dementia, heart disease and diabetes. And Chinese research suggests that women who sleep well on a regular basis live nearly two-and-a-half years longer than those who suffer from sleep problems.
5 tips for better sleep
“The key to improving your sleep is creating the right conditions for it to unfold naturally,” Gradisar says. The good news? Improving your sleep habits and practicing good sleep hygiene is easier than you may think. Here, the best study- and expert-backed advice.
Take an evening walk
Experts once believed that exercising in the evening could sabotage slumber. But according to Milica McDowell, PT, MSPT, DPT, exercise physiologist and VP of Operations at Gait Happens, research reveals that an evening walk can deepen nighttime sleep. In fact, Swiss scientists analyzed 23 studies and determined that after-hours exercise spurred significant improvements in restorative slow-wave sleep. And McDowell notes that just 15 to 30 minutes of walking around your neighborhood can deliver sleep-enhancing benefits.
Can’t get outside for a walk? Break up your sitting time with three minutes of chair squats, calf raises and standing knee raises every half hour. A study in the journal BMJ Open Sport & Exercise Medicine found that people who did so from 5 to 9 PM slept 29 minutes longer the very first night.
Have a pre-bed snack
“This might seem counterintuitive since we’re often told not to eat before bed,” grants Kelly Murray, FDN-P, certified pediatric and adult sleep consultant. “But here’s what’s really happening: If your blood sugar drops during the night, it triggers your body’s fight-or-flight response to bring glucose levels back to normal. This stress response releases cortisol and adrenaline—the exact opposite of what you need for quality sleep.”
To prevent sleep-disruptive blood sugar shifts, she suggests having a 100- to 200-calorie snack, such as a small protein smoothie with a handful of nuts, apple slices with almond butter or hummus with vegetables about 30 minutes to 1 hour before bedtime.
“The protein and fats in these snacks provide sustained energy release,” says Murray. “And their complex carbs help a chemical messenger called serotonin cross the blood-brain barrier, supporting production of the sleep hormone melatonin.” What’s more, the carbs are stored as glycogen in the liver. That’s key, since glycogen serves as a glucose reservoir that helps keep blood sugar steady during the night.
Switch your sleepwear
“Something as simple as changing your pajamas to a breathable cotton or bamboo fabric can help if you tend to get too warm at night,” says Hussain Ahamad, MUDr/MD. If you’re sleeping with a partner, Gradisar also suggests the “Scandinavian sleep method” of using a separate duvet for each bed occupant, a smart sleep hygiene tip for better sleep.
“It reduces temperature clashes and movement disturbances, both common causes of nighttime awakenings,” he explains. Plus, it makes it easier to do the reset he recommends if you wake up because you’re too hot: “Briefly uncover yourself for 30 to 60 seconds to release heat, then cover up again. This can help you fall back asleep more quickly.
Take a deep breath
“One of the simplest relaxation techniques I teach is to imagine blowing out birthday candles,” says Anne Marie Morse, DO, Director of Pediatric Neurology and Sleep Medicine at Geisinger Health and founder of D.A.M.M. Good Sleep. To do, just inhale deeply, then exhale slowly until your lungs feel empty. Repeat for several minutes until you start to feel sleepy. “That slow, steady breathing calms the nervous system and helps the body transition into sleep,” she explains.
Cue up a sleep podcast
If listening to music, nature sounds or pink noise doesn’t help you drift off, try tuning in to a sleep podcast to create a soothing sleeping environment. “Podcasts with gentle narration provide the dual benefit of masking external sounds and distracting overactive minds,” notes Craig Harris Richard, PhD, professor and researcher at Shenandoah University. As a result, they shift attention away from obtrusive and alerting thoughts to deliver a calming, sleep inducing effect. Two podcasts to try for better sleep: Sleep Whispers and Calm History.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
