CONCEPT: Sleep is a foundational component of health that allows numerous brain and body functions to be restored. With deliberate intention, we can utilize specific behaviours to optimize sleep in order better our health and quality of life.
Sleep is a non-negotiable aspect of life. Without it, the human body cannot continue to function and although inadequate sleep may not kill us immediately, it certainly impairs the optimal function of the brain and body. Over the course of our lives, we will spend roughly one-third sleeping, yet many of us do not consciously consider how to maximize sleep quality.
Sleep is not just the absence of wakefulness. It is an extremely complex, metabolically active, and deliberately ordered series of events that allow numerous brain and body functions to be restored, refreshing us for the next day.
So…How can you improve both the quantity and quality of your sleep? Below you will find the most effective behavioural and lifestyle-based tools recommended by sleep experts Matthew Walker and Andrew Huberman to optimize your sleep. These tools are rooted in physiological mechanisms and backed by strong evidence.
1. Get 10-30 minutes of morning sunlight
Natural sunlight is the most powerful regulator of your circadian rhythm, your very own internal biological clock, which helps tell your body what time of day it is and therefore controls when you feel awake and when you become tired.
Via this clock, 10-30 minutes of morning sun exposure to your eyes and skin helps to regulate hormone and chemical release in the brain and body to stimulate alertness, wakefulness, and improve mood.
2. Limit alcohol and consume caffeine before 12pm
Although you may think that alcohol helps you relax at night, consistent use fragments sleep and disrupts REM (rapid eye movement) sleep which impairs sleep quality. Alcohol produces its intoxication effects by modulating the activity of certain brain regions. As a result, rather than entering sleep normally, even small amounts of alcohol lead to sedation which is fundamentally different than typically structured sleep. Also, as a side effect, you tend to wake up in the middle of the night when the sedation wears off.
Caffeine consumption has a number of health benefits, however, if taken too close to bed it can also impair sleep quality. It can take up to 8-10 hours for the effects of caffeine to wear off, which can impact your ability to fall asleep. Caffeine also disrupts NREM (non-rapid eye movement) or deep sleep, keeping you in the lighter stages of sleep which leaves you feeling sluggish in the morning.
3. Devices on night mode and dim household lights
By now everyone has heard about how blue light from devices and screens may be playing a hand in keeping us up at night. But, blue light is not all to blame, in fact, during the day it is necessary for keeping you alert and energized. Interestingly, the ‘blueness’ of light is less important than the intensity of light. As such, as the evening rolls around we need to lower the brightness of light entering our eyes to signal our body that it is time to wind down.
Another reason to limit the use of screens and devices before bed is that they act as distractions, keeping our brains active and engaged, delaying sleep. We naturally need time to wind down for our body to enter sleep, it’s not just a flick of a switch. So try to limit the use of screens and devices at least 1 hour before bed.
4. No food or drink within 2-3 hours before bed
Eating large amounts of food right before bed can disrupt the natural release of some hormones and can also impact the quality of sleep. After food is ingested, digestion can take between 3-6 hours. Digestion requires redistribution of blood flow to the gut and significant amounts of energy which can alter both the depth and quality of sleep.
Drinking too much fluid too close to bedtime increases your likelihood of waking up to use the toilet, thus fragmenting your sleep. Try to avoid drinking large amounts of water or other fluids within 2 hours of bed. If you have not properly hydrated throughout the day and need to consume fluids within this time try to sip rather than gulp as it reduces the signal to get rid of fluid from your bladder.
5. Have a hot shower or bath 1 hour before bed
Our body temperature changes throughout the day, reaching its peak in the early afternoon, and then needs to drop by about 1-2 degrees Fahrenheit in order for us to enter sleep. Although it may sound counterintuitive, taking a hot shower or bath creates a reciprocal reaction by the body where signals are sent to get rid of the excess heat and quickly cool down. This can help you feel sleepy and signal you to slow down in order to prepare for sleep.
6. Make your room cool and dark at night
Melatonin, a hormone that helps regulate sleep, is released in the absence of light. As previously mentioned, bright lights in the evening or light in our rooms at night can affect melatonin release impacting the ability to fall asleep. It is important to note, even very small amounts of light at night in our rooms can alter the release of melatonin, so try to keep your room as dark as possible or use an eye mask.
As discussed in tool 5, our body naturally needs to cool down in order for us to sleep. A cool room can help facilitate this required drop in body temperature. Plus, it is much easier to control body temperature in a cool room with warm blankets as you can simply stick out an arm or leg without having to wake up. Studies suggest that the ideal room temperature lies somewhere between 15.5 and 21 degrees Celsius. However, everyone will have a slightly different preference and you may need to play around to find the optimal temperature.
7. Try a breathing practice before bed
Breathing practices offer the quickest way to alter the state of your nervous system. If you have a racing mind or have trouble slowing down before bed this is a great practice to become aware of your body and let your mind relax by using your breath. There are numerous breathing techniques to choose from that promote down-regulation, however, my favourites include box breathing, cyclic sighing, and Wim Hof breathing.
Choose one for yourself and with practice, you can learn to switch off quicker and easier reducing the time it takes to fall asleep. The deliberate practice of these techniques can also enhance your sleep by promoting greater sleep quality.
References
- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker
- What Is Sleep Hygiene? By Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene
- Master Your Sleep and Be More Alert When Awake Episode – Huberman Lab Podcast
- Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness – Huberman Lab Podcast
- Maximizing Productivity, Physical & Mental Health with Daily Tools – Huberman Lab Podcast
- Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep – Huberman Lab Podcast
- Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood – Huberman Lab Podcast
- Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing – Huberman Lab Podcast